10.26 Hat Trick

Jackie
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Elizabeth
21-15-9
Clean, 135# / 95#
Ring Dips
Helen
3 Rounds:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

10.25 Family Throwdown

2 Person Team

50 KB Swings
40 Burpee Pull Ups
30each (15/15) Alt Kettlebell Thrusters (55/35)
20each (10/10) Goblet Step Ups
400m Run (Both Partners)
20each (10/10) Goblet Step Ups
30each (15/15) Alt Kettlebell Thrusters (55/35)
40 Burpee Pull Ups
50 KB Swings

 

We are closing early today after the Family Throwdown so come on down to the PHX Throwdown and support the PHX athletes.

10.24 WOD

Friday 10.24

Foam Roll – Hips/Quads/Glutes/Lumbar Spine (10mins)

Front Rack Lunge (10mins)

3×5/5 add weight each set

Deadlift

2×20 @ 50% (10mins)

 

WOD

10rds

1 Heavy Cluster

3 Pull Ups

100m Row

Rest 40s

Record Total Time For Score

Compeitors: 2 Muscle Ups

10.23 Olympic Clinic

Thursday 10.23 Olympic Lifting Clinic

Clinics @ 6am, 12pm, 6pm

 

MOVEMENT PREP SEMINAR with Tony @ 4:30pm

New Member Fundamentals @ 5pm

 

 

Snatch Grip Push Press 2×5 @ 75%

Snatch Grip Deadlift 4×3 @ 105% Snatch

Snatch Pulls 2×6 @ 80% Snatch

High Hang Snatch 8×1, build to heavy

Drop Snatch 4×3 with 2sec Pause @ 75% Snatch

10.22 WOD

Wednesday 10.22

 

16min EMOM

Evens:
Start at 50%, add as you go
Hang Power Snatch + Overhead Squat
2+1

Odds:
7-10 Toes to Bar

WOD
18min AMRAP

Run 400
10 Power Snatch (95/65)
8 Overhead Squat

Competitors: 135/95

10.21 WOD

Tuesday 10.21

20mins

Row 500m

Barbell Mash
Banded PNF

 

For Time (25min Cap)

100 Cal Row
50 KB Swings (55/35)
50 Sit Ups
200 Dubs
50 Sit Ups
50 KB Swings
100 Cal Row

10.20 WOD

Monday 10.20

Pull-ups
10min EMOM

Odds – 6 Strict Pull Ups
Evens – 5 Box Jumps + 5 HSPU

Scale: 6 Jumping Negatives
Competitiors: L-Sit Pull Ups, Deficit HSPU (2 45’s / 1 45)

 

WOD
20min Cap

1-10 Bear Complex (135/95)
5 Burpees Between each round

Competitors: Burpee Over Box Jumps

10.19 Hero

Sunday 10.19 Hero

New Member Fundamentals @ 1130

 

“Stephen”

30-25-20-15-10-5

GHD Sit-ups

Back Extensions

Knees-To-Elbows

Stiff-Legged Deadlift, 95#

10.18 Family Throwdown

Saturday 10.18 Family Throwdown
– 9:00am Family Throwdown
– 10:15am Restorative Mobility with Jinger
– 11:30am New Member Fundamentals
2 Person Team
25 Min AMRAP

10 Handstand Pushups
20 Overhead Squats (95/65)
30 Hang Power Cleans (95/65)
40 Front Squats (95/65)
50 Calorie Row

Competitors: Deficit HSPU

10.17 WOD

Friday 10.17

L-Sit (Tabata)
Competitors: Muscle Up into L-Sit

 

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Competitors: Cindy XXX