Front Squats:
8-1-8-1-8-1-8-1
*8’s stay the same
*Increase the 1’s
10min ALT EMOM:
12 Russian KB Swings (70/35)
15 Push ups (may add deficit)
12.13.19
Reminder: Our end of the year member oyster roast will be Saturday at 3pm!!
Partner Workout:
For Time:
3 Rds
13 DB Thrusters (50/35)
50′ DB Front Rack walking lunge
13 Devil Presses (50/35)
50′ DB Front Rack Walking Lunge
*Partners Can split anyway
4 Rds:
50′ Single Arm OH walking lunge (50/35)
*Partner Alt rounds
22min Time Cap
12.11.19
Back Squats
3X3 (RPE 4-5)
3X3 (RPE 6-7)
3X1 (RPE 7)
For Time:
50 Alt DB Snatch (50/45)
25 Pullups
50 Alt DB Snatch (50/35)
25 Pullups
*12min Time Cap
12.10.19
10X1 Power Clean and Jerk
12.9.19
Reminder to sign up for dish for the Holiday/end of OPEN party this weekend!!!
For Time:
50 Wallballs(20/14)
5 Burpees
30 DU
40 Wallballs
10 Burpees
30 DU
30 Wallballs
15 Burpees
30 DU
20 Wallballs
20 Burpees
30 DU
10 Wallballs
25 Burpees
30 DU
*21min Time Cap
