Everyone welcome Karl. Karl made awesome progress throuout foundations. He is a very dedicated student. Devoting a lot of practice of the basics at home and it showed. He crushed his pull up re test and made “Fight Gone Bad” look easy, scoring a huge 247!!!! Looking forward to see how he continues to …
Teams of 2 20 min amrap 30 burpee box jumps 40 pullups 30 squat cleans 155/105 40 cal bike 80 double unders
16point3 Open WOD Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.
“Goat Day” Skill/weaknesses/make up day
“Weightlifting Wednesday” Deadlift 5-5-5-5-5 increase in set, post heaviest set. Thruster work up to a heavy 3 Extra work (Competitor training) Air Bike 20 min :30 hard :30 easy
Lets all welcome this goof ball Aaron to the family. This tall boy went through foundations without much problems and pushed hard everyday. Finishing up with a Fight Gone Bad score of 210. Awesome job man!
4 RFT 300m row 14 TTB 3 squat snatch 135/95 24 air squats Extra work ( Competitor training) For those who want more! Snatch 3 sets 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% 1 @ 90%
“Grace” 30 clean and jerks 135/95 For time
AMRAPx20 5 deadlifts 135/95 10 push press 135/95 1 rope climb partners of 2, 1 partner works at a time to finish a round then the next goes. Relay style.
16.2 Open WOD Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under …
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