Wednesday, 8-6-14
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s
10 Min A.M.R.A.P.
10 One-Arm Alternating Dumbbell Snatch – 70/45
10 Box Jump Overs – 20/24
Extra – H.S.P.U.’s Working on Strict and Strict Deficit
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s
10 Min A.M.R.A.P.
10 One-Arm Alternating Dumbbell Snatch – 70/45
10 Box Jump Overs – 20/24
Extra – H.S.P.U.’s Working on Strict and Strict Deficit
Strength/Skill – Power Snatch 5-5-3-3-2-2-1 As reps decrease, weight increases. Team WOD: Partner up and as a team, complete the following for time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups
Thank you to all who came in on Saturday for the 12 Days of Christmas workout. That was the our biggest class to date as we are sure you probably noticed. We hope you are enjoying your holiday. Click on your pic!!!! Strength/Skill- O.H. Squat 3 R.F.T. 10 O.H. Squats (135/95) 50 Double Unders
Strength: Every 1:30 for 12min (8 sets) 1 Sq. Clean + 1 Hang Sq. Clean + 1 Split Jerk start @ 55-60% of lowest movement 1RM and build For time: 9-15-21 OHS 95/65 *Between each set do 100 D/U (200 Singles). Start and finish with D/U*
4 Rounds: 7 Toes-2-Bar 15 Air Squats then….. 4 Rounds: 7 D.B.Hang Squat Cleans (45/25) 15 Hand Release Push Ups then…. 100 Double Unders
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 12 min Alt EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) 18 min AMRAP 10 Ring Dips 20 DB Snatch 50/35 30 Walking Lunges (no weight)…
W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups
Strength/Skill – Power Snatch 5-5-3-3-2-2-1 As reps decrease, weight increases. Team WOD: Partner up and as a team, complete the following for time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups
Thank you to all who came in on Saturday for the 12 Days of Christmas workout. That was the our biggest class to date as we are sure you probably noticed. We hope you are enjoying your holiday. Click on your pic!!!! Strength/Skill- O.H. Squat 3 R.F.T. 10 O.H. Squats (135/95) 50 Double Unders
Strength: Every 1:30 for 12min (8 sets) 1 Sq. Clean + 1 Hang Sq. Clean + 1 Split Jerk start @ 55-60% of lowest movement 1RM and build For time: 9-15-21 OHS 95/65 *Between each set do 100 D/U (200 Singles). Start and finish with D/U*
4 Rounds: 7 Toes-2-Bar 15 Air Squats then….. 4 Rounds: 7 D.B.Hang Squat Cleans (45/25) 15 Hand Release Push Ups then…. 100 Double Unders
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 12 min Alt EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) 18 min AMRAP 10 Ring Dips 20 DB Snatch 50/35 30 Walking Lunges (no weight)…
W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups
Strength/Skill – Power Snatch 5-5-3-3-2-2-1 As reps decrease, weight increases. Team WOD: Partner up and as a team, complete the following for time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups
Thank you to all who came in on Saturday for the 12 Days of Christmas workout. That was the our biggest class to date as we are sure you probably noticed. We hope you are enjoying your holiday. Click on your pic!!!! Strength/Skill- O.H. Squat 3 R.F.T. 10 O.H. Squats (135/95) 50 Double Unders
Strength: Every 1:30 for 12min (8 sets) 1 Sq. Clean + 1 Hang Sq. Clean + 1 Split Jerk start @ 55-60% of lowest movement 1RM and build For time: 9-15-21 OHS 95/65 *Between each set do 100 D/U (200 Singles). Start and finish with D/U*
4 Rounds: 7 Toes-2-Bar 15 Air Squats then….. 4 Rounds: 7 D.B.Hang Squat Cleans (45/25) 15 Hand Release Push Ups then…. 100 Double Unders
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 12 min Alt EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) 18 min AMRAP 10 Ring Dips 20 DB Snatch 50/35 30 Walking Lunges (no weight)…
W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups