Wednesday 8-26-15
Partner Row
4x500m
each partner does 4, 500m Row. Rest is however long your partner takes.
Strength:
Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut
Wod:
7x40yd Sprints Every 90 Seconds.
Partner Row
4x500m
each partner does 4, 500m Row. Rest is however long your partner takes.
Strength:
Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut
Wod:
7x40yd Sprints Every 90 Seconds.
Strength: Push Press 6X4 increasing weight 5RFT 200m Farmer’s Carry 100m Weighted Walking Lunges Wear knee protection. We are lunging outside!
Strength/Skill – Push Press 3-3-3-3-3 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat Post time to comments….show us what you have!!!
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – High Pulls 400m run 21…
NO 5 A.M. CLASS TODAY 6 A.M. AND 7 A.M. Strength/Skill – Three Position Snatch (Ground, above knee, high hang) x 3 keep it between 60-70%. This is a skill. 21-18-15-12-9-6-3 reps, for time of: Good mornings (45#/33#) K.2.E. Overhead Squat (135#/95#) New open gym hours – Tuesdays & Thursdays 7 P.M. and Saturdays @…
12 min AMRAP 3 Wall Walks 12 DB/KB Thrusters 5 Row/Row Push-ups (on KB or DB) Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT). Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding…
Strength/Skill : Beginner – Pull-ups 5-5-5-5-5 Intermediate – Weighted Pull-ups 5-5-5-5-5 Advanced – Weighted Chest to bar Pull-ups 3-3-3-3-3 A.M.R.A.P. 7 Minutes…If you RX it…12min A.M.R.A.P. if you don not. 3 Power Clean – 235/143 6 KB S.D.H.P. 53/35 (BELL TOUCHES GROUND FOR EVERY REP) 9 Wallballs – 20/14