CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES.
Start by taking 10% off 1RM bench press, then add 20#
Bench press
65% x5 reps
75% x5 reps
85% x5 reps +
Five rounds for time:
12 Medicine ball cleans, 20#(14#)
6 Turkish get-ups, 45#(35#)
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)
Strength: Every :20 for 5 min 2 Power Snatch @50% of 1 RM Power Snatch 5 RFT 15 Burpee Over Bar 10 Deadlifts 315/225 3 Rope climb *20 min CAP*
“MURPH” Times: 8AM & 9:30AM Saturday May 25th Weigh-ins for paleo challenge are Friday May 24th during business hours BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Snatch. Find your 1 rep max of the day. 10 Rounds for time: •1 Snatch. Use 80% of 1RM snatch •5 Box jumps (30/24) •100m…
Partner WOD For Time. 1 person works at a time. “”Diane”” 21-15-9 DeadLift 225/135 HSPU “”Grace”” 30 Clean & Jerk 135/95 “”Isabel”” 30 Snatch 135/95 “”Jackie”” 1000m Row 50 Thruster 45/35 30 Pull Ups
Strength: Back Squat 5X5 Granite Games 2017 Beginning on a 4-minute clock: 2 Rounds 12 overhead squats (95/65lbs) 12 toes to bar If completed before 4 minutes, add 4 minutes to the clock and proceed to: 2 Rounds 10 overhead squats (135/95lbs) 12 toes to bar If completed before 8 minutes, add 4 minutes…
PARTNER WOD SATURDAY Strength/Skill – Burgener Skill Transfer For time: 10-9-8-7-6-5-4-3-2-1 reps of hang snatch (Below Knees), 95# (65#) 1-2-3-4-5-6-7-8-9-10 reps of ring dips