thursday open gym 9-12

Thursday Jan 16,2019

wod: 

DT - ish

3 rounds  

12-9-6

deadlift 95/65

hang clean 95/65

shouldee to overhead 95/65

rest 3 min

3 rounds  

12-9-6

DL, HC, S2oh 115/75

rest 3 min

3 rounds  

12-9-6

DL, HC, S2oh 

135/95



wednesday

Jan 16,2018

Lift: EMOM for 20 minutes

odd : 3 deadlift 275-315/185-205

even: 1-3 muscle ups

Wod:  15 min time cap
5 rounds for time:
20 wallballs
10 power snatch 75/55

tuesday

jan 15,2019

wod

Falkel

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

U.S. Army Staff Sgt. Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on Aug. 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

He is survived by his parents, Jeff and Dianne Falkel.

monday

jan 14,2019

lift: EMOM for 5 minutes
5 thrusters 95/65
5 burpees

rest 2 minutes


EMOM for 5 minutes

3 thrusters 135/105
5 C2B
rest 2 minutes


EMOM 5 minutes
1 thruster 185/135— or heavier

wod:

10 min amrap
30 double unders
10 toes to bar

Friday

Lift:

3 sets of 3 reps

Overhead squats

Wod

“Nancy”

5 rounds

400 M run

15 overhead squats 95/65