Strength: Deadlift 8×3 @90% Conditioning: 3 Rounds 18/16 Cal on Bike 18 Chin-ups 18 DB Snatches 50/35 Competitors: A. Class B. Barbell Bent over row 3×5 @80% C. Snatch and Clean & Jerk – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% D. Wrist 3-way, ankle 3-way 3×20
In-House Competition this Saturday! Heats and teams will be announced soon. Strength: Pull up 5×3 w/6 second eccentric, (weighted pull-up for those that can) Conditioning: 3 rounds 10 ring dips 20 push ups 30 Empty barbell seated L-press Post Class: Accessory: Tabata GHD sit-ups or sit-ups Weightlifting: build up to 3 full Snatches …
Conditioning 3 RFT 20 front squats 135/95 15 TTB 15 HSPU Extra Work Back squat 4×4 82.5% strict press 4×4 82.5%
“Fight Gone Bad”
It’s been a long couple of months for this young lady to say she is ready! She is so excited to be in class. She crushed her goal for “fight give bad” she tightened and toned up and feels great! I am so excited to have her part of the community!!
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 …
16.1 open WOD Complete as many rounds as possible in 20 minutes 25ft overhead walking lunge 8 burpees 25ft overhead walking lunge 8 chest to bar pull ups
. “Macho man” 155/105 EMOM till fail 3 PC + 3 FS + 3 jerks (shoot for minimum of 10 rounds)