Wednesday, April 25 2012
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27
Partner WOD Saturday. Two on a team.
Strength/Skill – Pistols
Run 800m
Then 10 rounds of the couplet:
10 H.S.P.U.’S
10 Pistols
Then…
Run 800m
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27
Partner WOD Saturday. Two on a team.
Strength/Skill – Pistols
Run 800m
Then 10 rounds of the couplet:
10 H.S.P.U.’S
10 Pistols
Then…
Run 800m
Pool Party : Aug 3rd @3pm Jamie and Chris C. Moriches Please let us know if you can make it. BYOB Single Leg Romanian Deadlift 4×8 (each Leg) *8 min to complete* For Time: 50/35 AAB Cal (65/50 Cal Row) … Directly into: 100-80-60-40-20 – D/U 2:1 50-40-30-20-10 – AbMat Sit-Ups … Directly into:…
EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75
A special Thank you to all who have served in the US Armed Forces!!! No 5AM class today. 6,7 and 9AM. Saturday 8 and 9 AM only. 15 min AMRAP 10 DB Snatches 45/35 15 Wall Balls 10 Burpees Strength/Skill: Deadlifts: 10 @ 50% 10 @ 60% 8 @ 75% 6 @ 85% 4 @…
Warm up 2 RDs 30 D/U 10 BB Hang Power Cleans 100m Run 20 min to complete 3×10 Bicep Curls 3×15 Banded Tricep pull down 4x 1 min Hollow body holds 4x 1 min push up plank hold For Time: 1 Round: 800M Run 80 D/U 2:1 21 Hang Power Cleans 155/105 2 Rounds: 400M…
30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks
Weighted Pull Ups 8×3 21-18-15-12-9-6-3 reps for time: Deadlifts 315/215 63-54-45-36-27-18-9 Bar Hops
Pool Party : Aug 3rd @3pm Jamie and Chris C. Moriches Please let us know if you can make it. BYOB Single Leg Romanian Deadlift 4×8 (each Leg) *8 min to complete* For Time: 50/35 AAB Cal (65/50 Cal Row) … Directly into: 100-80-60-40-20 – D/U 2:1 50-40-30-20-10 – AbMat Sit-Ups … Directly into:…
EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75
A special Thank you to all who have served in the US Armed Forces!!! No 5AM class today. 6,7 and 9AM. Saturday 8 and 9 AM only. 15 min AMRAP 10 DB Snatches 45/35 15 Wall Balls 10 Burpees Strength/Skill: Deadlifts: 10 @ 50% 10 @ 60% 8 @ 75% 6 @ 85% 4 @…
Warm up 2 RDs 30 D/U 10 BB Hang Power Cleans 100m Run 20 min to complete 3×10 Bicep Curls 3×15 Banded Tricep pull down 4x 1 min Hollow body holds 4x 1 min push up plank hold For Time: 1 Round: 800M Run 80 D/U 2:1 21 Hang Power Cleans 155/105 2 Rounds: 400M…
30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks
Weighted Pull Ups 8×3 21-18-15-12-9-6-3 reps for time: Deadlifts 315/215 63-54-45-36-27-18-9 Bar Hops
Pool Party : Aug 3rd @3pm Jamie and Chris C. Moriches Please let us know if you can make it. BYOB Single Leg Romanian Deadlift 4×8 (each Leg) *8 min to complete* For Time: 50/35 AAB Cal (65/50 Cal Row) … Directly into: 100-80-60-40-20 – D/U 2:1 50-40-30-20-10 – AbMat Sit-Ups … Directly into:…
EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75
A special Thank you to all who have served in the US Armed Forces!!! No 5AM class today. 6,7 and 9AM. Saturday 8 and 9 AM only. 15 min AMRAP 10 DB Snatches 45/35 15 Wall Balls 10 Burpees Strength/Skill: Deadlifts: 10 @ 50% 10 @ 60% 8 @ 75% 6 @ 85% 4 @…
Warm up 2 RDs 30 D/U 10 BB Hang Power Cleans 100m Run 20 min to complete 3×10 Bicep Curls 3×15 Banded Tricep pull down 4x 1 min Hollow body holds 4x 1 min push up plank hold For Time: 1 Round: 800M Run 80 D/U 2:1 21 Hang Power Cleans 155/105 2 Rounds: 400M…
30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks
Weighted Pull Ups 8×3 21-18-15-12-9-6-3 reps for time: Deadlifts 315/215 63-54-45-36-27-18-9 Bar Hops