sept 1

Damn…its about to be fall, which means winter is next. I hate winter. A. Front Squat *work to heavy 1 then; EMOM 5 x4 @65% of 1 then; add 5% per min until failure, same reps as EMOM B. Amrap 7 Ascending Ladder Strict HSPU x1 (3″/1″ def) KBS x1 (70/55) *ascend by 1’s rest 5min, then Amrap 7 Ascending…

aug 31

Huge shout out to Kyle Williams—he took 5th overall in the Firefighters Throwdown over the weekend! Solid job bro! A. Power Snatch *work to heavy 3 then; 3set x 2rep 90% heavy 3 B. 30-20-10 C2B OHS (115/75) *DU x75 btwn rnds *protect hands!!! enjoy.

aug 28

A. Snatch *work to a heavy 2 then; EMOM 5 x 5 @ 50% of 2 rest 1min, then; add 5% per minute until failure, same reps as EMOM B. 5rnd Max Reps in 60sec of: WB (20/14 – 10′) Bar MU Thruster (135/95) T2B Rest *post scores as total reps per round enjoy.

aug 25

A. OHS *work to a heavy 5 TnG then; EMOM 5 x 2 @ 85% of 5 rest 1min, then; add 5% per minute until failure, same reps as EMOM B. Amrap 6 Ascending Ladder Hang Pwr Clean x1 (135/95) *ascend by 1’s *do DU x20 btwn HPC ascending sets rest 5min, then; Amrap 6 Asceding Ladder GHD Sit up…

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