Traininig of the Day Push press 5-4-4 @ 80% then Friday the 13th… 13 rounds of 13 push ups, air squats, med ball stand ups (inverted burpee holding a med ball) beginner class (Event 2) Clean. 5 rounds of… 5 squat cleans, 10 med ball stand ups Post your scores to the Whiteboard.Read More
Training of the Day Back squat 6 reps at 90% in 4 minutes (partition as you see fit) then 14 minutes of 10 pull ups, 12 front rack step up (44/65) 40 double unders Post your scores to the Whiteboard.Read More
Training of the Day 3 rounds for time of: Run 800 meters 30 reps kettlebell squat clean (55/35 alternating), 30 burpees beginner class (Event 1) Overhead squat then “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) Post your scores to the Whiteboard.Read More
Training of the Day 5 deficit HSPU OTM x 6 minutes then 18 minutes of….5 shoulder to overhead @60% jerk, 10 ring dips, 15 V-ups Post your scores to the Whiteboard.Read More
Training of the Day Front squat- as many reps in a single set at 80% then 21-18-15-9-6 of… thruster and knee to elbow beginner class (Event 6) Press, push press and jerk. 15-12-9-6-3 of… thruster and bar facing burpee Post your scores to the Whiteboard.Read More
beginner class at 10:30 (Event 5) handstand work. 4 rounds of… 5 wall walks, 30 single unders, 10 kettlebell swings Post your scores to the Whiteboard.Read More
Training of the Day Dead lift 6 reps at 90% in 4 minutes (partition as you see fit) then 6-9-12-15-18 of… KBS and pull ups beginner class (Event 4) Snatch. 10-1 power snatch and ring dip Post your scores to the Whiteboard.Read More
Training of the Day Back sqaut 10-10 at 70% (rest no more than 1 minute between sets) then 2 minute max rep box jumps, rest :30, 2 minutes max rep HR push up, rest :30, 2 minute max cal row beginner class (Event 3) Squat- low bar vs. high bar. 4 rounds of… 10 front...Read More
