Hero WOD: Manion:7 RFT400m run29 Back Squats 135/95 Scale weight accordingly! 95/65 is a better target for most of us for the volume of squats. Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion,… Read more »
Partner-ish WODAMRAP 812 Bar Facing Burpees9 Deadlifts 135/956 Hang Power CleanRest 2 minAMRAP 812 Bar Facing Burpees9 Deadlift 115/756 Hang P. CleanRest 2 minutesAMRAP 812 Bar Facing Burpees9 Deadlifts 95/656 Hang Power Clean One partner works while the other partner… Read more »
Strength: Close Grip Bench Press 4×8 WOD: AMRAP 148 DB Burpee Box Step Over 35/2012 TTB8 DB Hang Clean and Jerk 35/2012 Russian KBS 70/53
WOD: For Time:800m run, 20 Front Rack KB Squats 53/35, 30 Alternating Lunges (reverse) w/ KB in farmer carry 53/35, 40 Push Ups, 30 Alt. Lunges, 20 Front Rack KB Squats, 800m Run
Strength: Stamina SquatsE2MOM 10 – 4 Front Squats + 8 Back Squats at 50% 1RM Front Squat WOD: 3RFT15 Squat Cleans 95/6530 Wall Balls45 DU/90 SU
Skill: Alt EMOM 7 mins: Bar Muscle-ups or Strict Pull Ups, Strict Handstand Push-ups, Row Calories and Dumbbell Push-ups – Every 1 min for 7 mins, alternating between: Max Bar Muscle-up Rest 1 min Max Strict Handstand Push-up Rest 1… Read more »
Weightlifting: Snatch Cycling Technique. Power Snatch 10-8-6-4-2 (touch and go, heaviest weight possible) Conditioning: As many reps as possible in 12 mins of: 2 Alternating Dumbbell Snatches, 50/35 lbs 2 Alternating Dumbbell Lunges, 50/35 lbs 2 Box Jumps, 30/24 in… Read more »
Please join us from 1000-1200 for Open Gym.
Conditioning: “Fatigued” Cindy. AMRAP 20 5 Pull Ups, 10 Push Ups, 15 Air Squats. *Starting at 0:00, every 5 minutes (0:00, 5:00, 10:00, 15:00) perform 25/20 cal bike or rower sprint. (large classes can perform the bikes on difference minutes… Read more »
*Closed* Happy New Year!
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
