Hercule

Saturday Dec 8 2018


Please join us for our weekly FREE community class for the public at 8:15am every Saturday!
Bring your family, bring your friends, but don’t forget to bring your workout gear!
1.) Every 2 min for 5 Rounds
4 Strict Press @ 70%
2.) Accumulate 150/120 Cal Row
-Every minute complete 4 Burpees over rower before continuing
-Scale Burpees to 3,2, or 1 as needed
*3.) 12 min EMOM
Odd=10 Alternating DB Snatch 60/45
Even=8 DB OH Squat (4 each side)
*4.) 5x5 Snatch High Pull @ 85%
*5.) 6x5 Overhead Squat @ 70%
Login to comment
Whiteboard
AT HOME: 115# SP 12min AMRAP 10-BOB 10- DL 10-PC
13:57?? I did it for the baby 😂
65# SP 105# ohs
90# SP, DB EMOM 45/25
175# SP
11:01 SP 130
Community wod
13:55 2 burpees
150# SP
Marron 10:04
10:51 row; 65# SP
Re-do on yesterday’s WOD for fun: 10:33
SP 80#
75# SP
Strict press: 2 rounds @ 135#, 3 rounds @ 145# / 5x5 DL from yesterday @ 320# / "Marron" from yesterday complete in 11:25 UB / Max effort yoke carry in 7 minutes from Monday's EC: 6.5 laps (to the opposite rig and back) / 25 reps of 100# sandbag clean and push jerk / Double kettlebell snatch: started small and worked up to a set of 10 reps with (2) 35# kettlebells and a double with (2) 53# kettlebells. Got body measured @ Complete Nutrition!
95 strict press, 15:00
75# sp, free class, 5k ski erg