Wednesday, 8-21-19
Please bring in your own sweat towels.
Bench Press
3×10
Chest Flys
3×12
*Light DB’s*
15 min AMRAP
60 D/U 3:1
30/25 Cal Row (20/15 AAB Cal)
5 Power Snatch 95/65
5 Hang Sq. Snatch 95/65
5 Sq. Snatch 95/65
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Thursday, December 16th 2010
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Burgener Warm-up Skill – Snatch Balance W.O.D. 10/9/8/7/6/5/4/3/2/1 OHS 95/65 C2B PULL-UPS GHD SITUPS DOUBLE UNDERS
Thursday, 9/1/11
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Tuesday 1-12-15
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Friday, 2-10-17
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DELAYED OPENING TODAY! SEE YOU AT 9am!! Gymnastics work today 🙂 “Diane” 21-15-9 reps for time: Deadlifts (225/155) Scale weight to do all 21 deadlifts unbroken Handstand Pushups immediately followed by 21-15-9 reps for time: Pullups Burpees
Monday, 11-13-17
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Strength: 2 Power Snatch + 1 Hip Sq. Snatch build over 6 sets starting @ 50%1rm Power Snatch 8RFT: 9 Pull Ups 3 Deadlifts 315/205 10 Box Jump Overs 30/24
Tuesday, 11/3/14
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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: 8 min EMOM Power Clean 5@ 65% Deadlifts: 10@50% 10@60% 10@70% 8@75% 6@80% of 1RM 10 min AMRAP 30 Sit Ups 12 Burpees