Haunter

Saturday Sep 24 2016


Join us tomorrow at 8:15am for a Free Community Workout! No prior experience needed!

Start your squat warmup exactly 5 minutes into class so get in early to do any extra mobility you might need.
1.) 7 min Band Complex
A. Forward walk 10m - 10 squats
B. Side step 10m
C. Side step 10m
2.) 10 x 3 Back Squat at 85% - every 2 min
3.) 10 min AMRAP
2 rope climbs
20 burpee box overs 24/20
10 knees to elbows
*4.) 15 min EMOM Snatch @ 80%
*5.) 15 min EMOM Clean & Jerk @ 80%
*6.) 7 min hollow rock/superman

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2 + 5 K2E. 120# 10x3bs
190# BS
315 BS. 2+2 rope climbs 13 BB0 steps cause they were allowed
3 rds legless
2 + 10 BOB
145 # BS
170lb back squat
Made up lurong WOD 85lb 4+12
2 rds. 275 # 10 x 3 back squats
2 rounds + 2 rope climbs & 8 bbo's
Squats @ 160#
Free wod :)
10x3 @ 135lbs at Home
10x3 260# @the ymca
2 rds + 10 K2B, 20 BBO, 1 rope climb,
315 10 x 3
10x3 @#135
Free Wod. Thanks for letting me squat with you Marcie!
35 min run/barbell
145# 10x3 bs
3+15 BBO (K2E/BBO/RC)
205x5/210x5 BS 10x3
2 + 16 BBO, 190# BS
Two failures on the back squats (frown). 105-115 snatch EMOM