Wednesday, 9-5-12
Strength/Skill – Weighted Pull-ups 5-5-5-5
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pulls 95/65
Similar Posts
Tuesday, 8-4-18
Byadmin
3RDs 10 Air Squat 10 Banded Squats 10 Walking Lunges 20 D/U E3MOM for 12 min 10 Back Squats *start @ 40% 1RM* *try to hit the same positioning every time.* *should not be heavy, stay light* 16 Min AMRAP 10 Sq. Cleans 95/65 30 D/U 2:1 10 Back Rack Lunges 95/65 30 D/U
Wednesday, 1-18-2012
Byadmin
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Snatch 20 min AMRAP 3 Squat Snatches (80% of 1 RM) 9 T2B 12 KB Swings 53/35
Monday, 2-3-14
Byadmin
Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us Strength/Skill – Halting Clean Deadlift – 3 X 5 7-6-5-4-3-2-1 Hang Cleans – 133/215 Wall Climbs
Thursday, 4-21-16
Byadmin
Murph is coming!!!! partner wod 30 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 100m run between sets 1 person works at a time. Run is done together. Skill work today!!!
Friday, 12-21-12
Byadmin
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!) 21-15-9 Reps for time: DB/KB Goblet Squats (45/30) L Arm DB/KB Push Press (45/30) R Arm DB/KB Push Press (45/30) KB Swings (53/35)
Thursday, 2-16-12
Byadmin
The back of….Deb “Shredded Wheatie” Beattie!!! Paleo Kits and Paleo Crunch are availble. Go wheat free…..All jerky is grass fed beef, the best kind of meat one can put in their body!!!! Strength/Skill – Push Press Fabuolous “50” …Mariana’s 50th Birthday…and Happy Birthday to Fabulous Phil Archer!!! For time: 50 Box jump, 24 inch box…