Wednesday,4-10-19

For Time- (Just like 12 days…) 1- Deadlift @ 75% or 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Thruster 45/25 4- KB Snatch 53/35 5- Slam Balls 30/20 6- HR Push Ups 7- Strict Pull Ups 8- Dips 90 D/U’s 1000m ROW

Strength OHS 10×3 Work up to a heavy-ish 3 Wod Running Clock 0:00-10:00 6 T2B 12 HR Push Up 18 Burpee 10:00-17:00 Est. 1 RM Clean and Jerk.

Strength/Skill 00:15 mins past the hour 1 Snatch High Pull + 1 Snatch x 5 WOD Starts at 00:35 past the hour Every minute, on the minute, for 20 minutes: Minute 1 – 20 Jumping Lunges with Barbell (45/35) NO EMPTY 45/33 BARS. Training Bars OK 45 – Training bar with 2 -15 lb Plates…

Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch.   18.5  you get to choose…..   Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…

“The Seven” Seven rounds of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing…

DELAYED OPENING TODAY! SEE  YOU AT 9am!!   Gymnastics work today 🙂   “Diane” 21-15-9 reps for time: Deadlifts (225/155) Scale weight to do all 21 deadlifts unbroken Handstand Pushups immediately followed by 21-15-9 reps for time: Pullups Burpees