Wednesday, 8-14-19
E2MOM for 12 min
2 Deadlifts
*Increasing, build to a heavy double*
5 min AMRAP
Hollow Rocks
EMOM- 5 Deadlifts 225/155
…rest 2 min…
7 min AMRAP
Wallballs 20/14
EMOM- 5 Deadlifts 225/155
E2MOM for 12 min
2 Deadlifts
*Increasing, build to a heavy double*
5 min AMRAP
Hollow Rocks
EMOM- 5 Deadlifts 225/155
…rest 2 min…
7 min AMRAP
Wallballs 20/14
EMOM- 5 Deadlifts 225/155
Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: Split Jerk: 5@65%, 3@75%, 3@85% of 1 RM. Please know your weights! 8min EMOM: 3 Split Jerks @65% of 1RM For Time: 1000m row…. 100 D/U’s 40 Front Rack Lunges 95/65…
Warm-up: 3 Rounds 10 Burgener’s (P.V.C.) 10 Push-ups (Games Style) 10 K2E Power Snatch Demo By Coach B’s daughter…… W.O.D. 5 R.F.T. 5 Deadlifts 85-90% of 1 RM 10 Box Jump(ing) Pull-ups or 5 – 275lb Deadlifts 10 Burpees
Our member Kelly D will playing tonight here at the time listed. It’s local so go down see her Jam!!! Strength/Skill – Behind The Neck Jerk For Time : 50 – O.H. Squats 95/65 800m – Run ( If it’s raining….uh….bring extra clothes?) : ) 50 – S.D.H.P. 95/65
“FRAN” 21-15-9 Thruster 95/65 Pull Up *12 Min Cap* Strength: Strict Press- start @ 50% 1rm strict press 2×5 2×3 4×1 Push Jerk- 5×3 start at last weight of strict press
12 min EMOM – Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 82% of 1RM Front Squat For Both Lifts 2 RFT – 40 T2B 20 HR Push up 10 Burpee Box Jump Over 24″/20″ 5 Bear Complex 135/95 *16 min Cap* * Bear Complex = 1 Power Clean +…