Skill of The Week – Muscle-up
Strength - Press 3 @70%, 3 @80%, MAX @90% For Time 500m Row 5 15' Rope Ascents 5 Shoulder to Overhead @ 175#/115# 300m Row 3 15' Rope Ascents 3 Shoulder to Overhead @ 175#/115# 100m Row 1 15' Rope Ascent 1 Shoulder to Overhead @ 175#/115# Hallowe'en evening (TODAY) the gym will close at 6pm sharp
Skill of The Week – Kipping T2B/Pull-up
Deck of Cards
Hearts – push-ups
Clubs – Squats
Spade – box jump
Diamond – KB swing
Joker – 400m run
Hallowe’en evening the gym will close at 6pm sharp
Mondays WOD has rope climbs wear long pants or shorts!!
Skill of The Week – Kipping T2B/Pull-up
Abdominalizer Version 2
3 RFT
50 Knees to elbows
40 sit-ups
30 super man
20 v-snaps
10 squats
Hallowe’en evening the gym will close at 6pm sharp
Mondays WOD has rope climbs wear long pants or shorts!!
Skill of The Week – Kipping T2B/Pull-up Strength - Back Squat 5 @65%, 5 @75%, max @85% 12-9-6 Strict Pull-up KB Swing @ 32kg/24kg DL @ 315#/225#
Skill of The Week – Kipping T2B/Pull-up Strength - Bench 5 @65%, 5 @75%, max @85% 1-2-3-4-5-6-7-8-9-10 Burpee Sit-up
Skill of The Week – Kipping T2B/Pull-up 15min AMRAP 20 DU 20 Wall-balls 20/14 200m run
Skill of The Week – Kipping T2B/Pull-up Strength - Deadlift 5 @65%, 5 @75%, max @85% 2-4-6-8-6-4-2 HSPU Hang Power Clean @ 155#/110#
Skill of The Week – Kipping T2B/Pull-up Strength - Press 5 @65%, 5 @75%, max @85% 10min AMRAP 2 Muscle-up 3 Snatch @ 135#/95# 4 Box Jump @ 30"/24"
Skill of The Week – Handstand Holds/Walks 3 Rounds For Time 15 Supine Ring Rows 15 KB Swing @ 24kg/16kg 15 Jump Squats ( feet must leave the ground at full extension ) 200m Run
Skill of The Week – Handstand Holds/Walks "TABERNAC" 4 Rounds For Time 21 Burpees 20m Overhead Walking Lunges @ 45#/25#