WK 6 15 min to Establish 8rm Front Squat (increase wt) Then. 2×8 @ 90% 4 rounds (15 min cap): 15 tuck jumps Max Effort pull-up Max Effort deficit push-up. (45/25 plates) rest 1:1 GO USA!Read More
“White” – 35 min cap 5 Rounds: 3 Rope Climbs, 15′ 10 Toes 2 Bar 21 OH Walking Lunges, 45lbs/25lb 4oom Run U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on...Read More
15 min to establish a heavy Hang Power Snatch Then… “WWPF” AMRAP 16 Minutes 100m Run 30 synchronized OHS, 95/63 1oom Run 15 Ring Muscle-ups, mix anyway Happy 26th Birthday Dana!Read More
Back Squat 5-5-5 Then: 12 Min Amrap of 10 Push Press 95/63 10 Kettle Bell Swing 53/35 10 toes to rings Post Loads and Times to comments and ZEN:Read More
Snatch Pulls: 4 x 2 (3 sec pause at knee) Then… For Time: 400m Run 21 Deadlifts, 225/153 30 Double Unders 15 Deadlifts 60 DU 9 Deadlifts 90 Double Unders 400m Run Jane Crawford hanging around Read More
15 Minutes to a heavy Hang Power Clean Then…… 12 Bar Muscle Ups 12 Power Clean and Jerk 135/93 9 Bar Muscle Ups 9 Power Clean and Jerks 165/113 6 Bar Muscle ups 6 Power Clean and Jerks 205/133 3 Bar Muscle Ups 3 Power Clean and Jerks 225/153 Amie the Intern Read More
Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style. 4 rounds 30 secs at each station with 1 min rest at the end of the round: Handstand Push-ups Squats Pull-ups KB Swings 70/53Read More
Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style 30 secs at each station with 1 min rest at the end of the round: Handstand Push-ups Squats Pull-ups KB Swings 53/35Read More
Reminder: No olympic lift class today. Coach Ryan is in Minnesota coaching Youth Nationals 10-11 am- Open Gym 11 am- Endurance 5 Rounds 400m Run 30 Wall Balls 20/14 30 Box Step ups with Wall ball 24/20 Bo Bane, going for it on the monkey bars Read More
