EMOM 7 Minutes (as a complex, unbroken) 1 Power Clean 2 Hang Power Cleans Then…. 9-7-5 Bar Muscle Up (scale with jumping bar muscle up) Power Clean 185/133 Happy birthday to The Big Raghu! Read more
9am: Open Gym for 16.4 10am: Olympic Lifting with special guest Coach Jenny Butler 11am: Enduro WOD 5 Rounds- Fight Gone Bad Style 1 Min Max DU 1 Min Max Situps 1 Min Max KB Swings, 53/36 1 Min Max Burpees 1 Min Max Goblet Squats 2 Min Rest after each round Make sure you introduce yourselves to all of the new members ! Read more
Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row *55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled *55 hand release push-ups instead of Hand stand Pushups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target Masters * 55 push presses instead of Hand stand Pushups Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.Read more
Power Snatch: 2-2-2 Then… WWPF – For Time Run 400m, (partners run together) 50 Alt Box Jumps, 24/20 Run 400m, (partners run together) 30 Alt Power Snatches, 115/73 Run 400m, (partners run together) 10 Alt Rope Climbs, 15″ Tonight at 7pm! Read more
