12 August 2015 12 August 2015
Wednesday 12 August 2015 '12 August 2015'

11872697_10153489124945149_810159016_nHey guys, In an effort to manage some of the madness during busy hours, Gabby will be helping us out around the gym and in the office Monday-Wednesday from 430-630.  If you need anything, (killcliff, compedge, waivers, membership questions) you can find her in the office.  Come say hello.

1. Warm-up level 2
a. 4×8 Good mornings
b. 4 Rounds
2 Rope climbs
10 Calorie row
2. Strength
a. Back squat 4×4 @82.5%
b. Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3. Met-Con
AMRAP 15 minutes
Row 250/200m
10 OHS 135/95lbs
10 CTB pull-ups
Extra, depending on your weaknesses, choose ONE of the following:
4a.
3 Rounds
Run 1200m
Rest 5 minutes
4b.
8 Rounds
50ft. HS walk – For time (work on speed)
Rest as needed between rounds

1. Warm-up level 1
a. 4×8 Good mornings
b. 4 Rounds
1 Rope climbs
10 Calorie row
2. Strength
a. Back squat 4×4 @82.5%
b. Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3. Met-Con
AMRAP 15 minutes
Row 250/200m
10 OHS 115/75lbs
10 pull-ups

1. Warm-up Base
a. 4×8 Good mornings
b. 4 Rounds
3 Rope climb walk up3
10 Calorie row
2. Strength
a. Back squat 4×4 @82.5%
b. Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3. Met-Con
AMRAP 15 minutes
Row 250/200m
10 OHS 75/45lbs
10 ring rows

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