Hell’s Bells
Complete as many rounds as possible in 20 minutes of:
8 left arm Dumbbell Snatch, 35lbs
8 left arm Overhead Squats, 35lbs
8 Pull-ups
8 right arm Dumbbell Snatch, 35lbs
8 right arm Overhead Squat, 35lbs
8 Pull-ups
Heavy Metal
“The Beast”
Complete as many rounds as possible in 20 minutes of the barbell complex:
Power Clean
Front Squat
Push Press
Back Squat
Snatch Grip Push Press
Overhead Squat
Men use 95lbs. Women use 65lbs. Once the bar is picked up it cannot be put down until the whole complex is completed. Putting the bar down prematurely is a foul and will disqualify the round and the athlete will have to start over from the power clean.
Gym-Nasty
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
Are you guys closed today? I showed up for the 7:30 am class and no one was there. I am confused. Hope everything is okay.
Liz
Sorry about that. Good Sam and I were in Boston all weekend. We just got back. I told all the regular morning people that we would be closed. We usually don’t get a lot of drop-ins so I didn’t make a huge public announcement. Sorry.
We’ll try harder next time.
Classes are on tonight. Please come back.
Yay barbell complex. I may come early and lift
if peeps will be there?
Come on in, Joey!
Back Squat 5×5 w/ coach Luke
205-225-235-245-255
Last rep questionable depth on the #255 set. Was an ugly set all around. Otherwise felt good. Got some good hip drive tips from Luke.
The Beast as RX’d – 46 rounds
Was going for 50 rounds. Had I not back squat beforehand I might have gotten in. Squat clean thruster just about every one, and did back squat thrusters as well. Lower back was on fire by the end. Good push going head to head with Anne. Every time I was breaking she was on the bar – kept me going back to the bar quicker.
The Beast barbell complex
65#
34 rounds
Great work Joey! Kept me moving too. I have a nice bar indent on the back on my neck today!