Upcoming Events
- October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
- October 26th. 9am to 6pm. Rock Tape Seminar
Tuesday (10/7)
WOD Prep:
Spiderman Lunge with Dynamic Stretch 1 x 8 / Side
1. For Time – 21-15-9 of:
Toes To Bar
Box Jumps (24/20)
Deadlift (225/155)
Toes To Bar
Box Jumps (24/20)
Deadlift (225/155)
* 18 Minute Time Cap
2. Sotts Press 5 x 5
* Build Up To A Heavy Weight, But Not To Failure
** Rest 90 Seconds Between Working Sets
* 15 Minute Time Cap
3. Planche 6 x 10 Second Holds
* Rest As Needed
Wednesday (10/8)
WOD Prep:
* Hold for 3 Minutes
MEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
2. 15 Minutes To Establish a 1RM Bear Complex
* Rest As Needed Between Attempts
3. 5 Minute AMRAP of: