0252:

Good times, good times!

Warm up: 5 sec HSH, 6 bb F/squat, 6 bb b/squat 3 pull ups X6 build to working wt.

Wod: 4 RFT

  • 3 HSPU
  • 8 f squat 135/95
  • 8 b squat 135/95
  • 12 pull ups

Strength: Press 5x 3 (Post)

0250: Snatch time!

Mckinley and the Detox Finalist in the background.

Warm up: 1 Bergener WU, 5 thruster f/behind neck-wide grip, 10 sec bb squat hold x 5

Wod:

  • 10 min: Work to 6 rep OHS.
  • 5 min – Snatch from High hang
  • 5 min – Snatch from Hang
  • 20 min Snatch 1Rm and post # (Journal)

Athletes- you will be asked weight of last week’s 5rm OHS. Be prepared to answer.

0248: Kelly 2

The Finalist. Dana,Katherine and Brian finish strong at the 2120 Detox Challenge.
Job well done to all the members who gave it go post holidays for 21 days off the sweet stuff.

 

 

 

 

 

 

 

 

Hello all, It was a great finish to our 21 day Sugar Detox with Murph on Saturday. Now that you had the weekend to fall off a bit lets see how this one feels? Please compare your previous times from 2 weeks ago.

cleans, 8 med ball push press, 100 m run X 6

Wod: Kelly 2

5RFT

  • 400 m run
  • 30 box jumps 24/20
  • 30 walll balls 20/14