Save the date for our end of the year holiday party. Details below:
WHEN: Saturday, December 10, 2022
WHERE: Barebottle Brewing Company, 1525 Cortland Ave, San Francisco, CA 94110
TIME: 4-8 PM
DETAILS: Join us to celebrate the holidays with the Board and the our amazing members. Bring the family and join us for drinks and bites!
WOD for the Week:
Power Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Complete as many rounds as possible in 17 mins of: 12 Row Calories 6 Power Snatches, 115/80 lbs 12 Wall Balls, 20/14 lbs, 10/9 ft
Complete as many rounds as possible in 18 mins of: Run, 200 m 9 Deadlifts, 275/185 lbs 6 Burpee Bar Muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
For time: 10 Front Squats, 155/105 lbs 20 Burpees 10 Front Squats, 155/105 lbs 20 Box Jumps, 24/20 in 10 Front Squats, 155/105 lbs 20 Burpee Box Jumps, 24/20 in
Complete as many rounds as possible in 7 mins of: 20 Plank Shoulder Taps Single Arm Overhead Carry, pick load, 100 ft 10 Plate Rotations, pick load
Complete as many rounds as possible in 9 mins of: 10 Kettlebell Swings, 70/53 lbs 10 Toes-to-bars 24 Double Unders 12 Kettlebell Swings, 70/53 lbs 12 Toes-to-bars 24 Double Unders 14 Kettlebell Swings, 70/53 lbs 14 Toes-to-bars 24 Double Unders ... Continue adding 2 Kettlebell Swing and Toes-to-bar reps each round until time expires.
5 rounds for quality of: Hollow Hold, 15 secs Handstand Walk, 50 ft
Every 1 min for 30 mins, alternating between: 15/13 Row Calories 1x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ] 7 Clean & Jerks, 135/95 lbs
Tempo Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
4 rounds for quality of: 5 Weighted Pull-ups, pick load 10 Bradford Press, pick load Rest 2 mins
