5X10 Back squat (55-60%)
For time:
50 Cal Row
50 Burpees 6″ target
50 Wallballs (20/14)
Month: January 2019
1.21.18
*Schedule Change*
NO 6AM CLASS
great job this weekend showing and supporting the “Row Raiser”!
6 sets: 1 Strict Press + 3 Push Press (work to a Heavy)
For time:
36-26-16
Alt DB Snatch (50/35)
T2B
*75 DU between rounds
*14min time cap
1.18.19
*Reminder Open Gym on Saturday is Closed, for participation at the Row Raiser!!!!!*
OHS 5X3 (70-80%)
15min Partner AMRAP:
10/8 Cal AB
6 Bar facing Burpees
12 Wallballs (30/20)(slambballs)
*Partners Alt Rounds
*Partners must tag at bikes for switch
1.16.19
For Time:
25-20-15-10
C2B Pullups
Airsquats
*10 Power Snatch between each round (95/65)
*16min Time Cap
*modify as needed
1.15.19
5X3 Front squat
(:03 pause on first rep each set) (75-85%)
8min Amrap:
8 Push Ups
10 Box Overs (24/20)
12 DB single arm Push Press (50/35)(alt every 6 reps)
*modify as needed
