*We are OPEN tomorrow, but CLOSED next Friday.
BAD ASS RUCKING CLASS
BAD ASS POWERLIFTING CLASS
Holiday Hours:
Friday – OPEN (but closed next Friday)
Saturday – OPEN
Sunday – CLOSED
Monday – OPEN
Deadlifts x5
5 sets @ 70%
AMRAP in 8 min
10 HSPU
10 Box Jumps (30/24”)
Deadlifts x5
5 sets @ 70%
225-275-295
AMRAP in 8 min
10 HSPU
10 Box Jumps (30/24”)
Score: 44 RX.
Good Race Gab!!
Thanks for the tips on the HSPU Shane, makes a difference!! Now to keep working on these for 2019 open!!
Good Job 6 amers!
Deadlifts x5
5 sets @ 70%
205-245-295×5
AMRAP in 8 min
10 HSPU – Pike from box
10 Box Jumps (30”)
63 reps
Thanks Shane!
open gym
Spring fling practice with Blake
WOD #1 – Wake Up Call
8min Cap.
1000m Row Buy In
AMRAP Remaining Time:
6 Thrusters
4 Lateral Burpee Over Erg
Sc 95/65
Score:7 rounds + 3 burpee
WOD #3 – Jump Around
With an 8min Cap. For time or Reps
50 Double Unders
40 Wall Balls
30 Pull Ups
*
50 Double Unders
40 Wall Balls
30 Toes To Bar
*
50 Double Unders
40 Wall Balls
30 Pull Ups
score: 266 reps
Deadlifts x5
5 sets @ 70%
WU @ 195-235
5 sets @ 275#
AMRAP in 8 min
10 HSPU
10 Box Jumps (30#)
Score: 121 RX (6 rounds + 1 HSPU)
Deadlift 5×5 @ 255#
WOD w/ Pike Pushups off floor = 102 reps
Extra Work:
DB Shoulder Press 4×15 reps @ 20# each arm
NFT:
20x GHD Hamstring Raise
20x GHD Back Ext.
20x GHD Hip Ext.
20x Barbell Good AM 45#
Please cancel my 4:00 class
Deadlifts X5
[email protected]/145
5 [email protected]#
Amrap 8mins
10 hrpu
10 Boxjumps
Reps: 142
(*Note- try pike pu next time)
WUx1 + CS
Deadlifts x5
wu 185-225
5 sets @ 70% 270
AMRAP in 8 min
10 HSPU
10 Box Jumps (30/24”)
Score: 41 RX.
Well done morning crew!
Thanks Shane!
Deadlifts x5
185-215-245-245-245-245 (and may or may not have done a 5th set)
WOD Rx’d
88 reps
HSPU – 10/6+4/6+4/6+3+1/6+2
OG
– 800m run (slow ~ 6 mins)
5 sets of
– Deadlifts @ 225#
– DB Pull Overs (2 sets at 35# and 3 sets at 30#)
2 sets x3 deadlifts @315#
Deadlifts X5
[email protected] 165 185
5 [email protected]#
Amrap 8mins
10 hrpu Piked
10 Boxjumps 24″
Reps: 100
Thanks Shane
I actually did 6 sets at 195…for fun lol
Mike and I did Open Gym and worked on Spring Fling wods..
WOD #3 – Jump Around
With an 8min Cap. For time or Reps
50 Single skips
40 Wall Balls14/10
30 Barbell row on rig
*
50 Double Unders
40 Wall Balls14/10
30 Knee raises
*
50 Double Unders
40 Wall Balls14/10
30 Kettle bell Swings 35/20
I let Mike figure out our numbers.. I did all the skipping and we split most everything else, then he did the Kettle bell swings.. We were 4 reps short of finishing .. As long as I don’t trip on the skipping, we’ll finish it next time!
Then we did Clean/Jerk rest run.. I managed #115 jerk.. I am hoping I’ll get #120 next weekend!