Tuesday, 7-22-14

From Wednesday July 11th Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Power Snatch 3-3-3-3-3 TnG(Touch and Go) “SQT” Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there…

Strength: 12 min EMOM: 5 Deadlifts @75% 5 weighted strict Pull Ups Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% Every 90 sec for 5 sets 5 reps at 75% of 1 RM 10 T2B 20 Alt Lunges 30 Box Jumps 40 Sit Ups 30 Box Jumps 20 Lunges 10 T2B

There will be rope climbs Saturday. Wear shin protection if you plan on climbing. Don’t worry we will scale. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: Hamstring Stretch Quad Stretch Row technique Overview E3MOM for…

HERE YOU GO MADDIE !!! IT’S POSTED ON THURSDAY NIGHT In Teams of 3: 100 Calorie Row 100 Deadlifts 135/95 80 Calorie Row 80 Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Bear Complex

Skill – Kipping for C2B 20 min A.M.R.A.P. 5 C2B Pull-ups 10 Walk out push ups 15 KB Swings 53/35 Kelly upside down……and happy too!!!! Frank C. and 220 lbs of diesel fuel trucking across the floor……as RX’D!!!!!!! Jody knows the hollow body. That is how to stay straight!!!! Mariana with the one arm handstand!!!!!…

No 5AM class Friday.   15 min EMOM Min 1- 15 Hanging knee raises Min 2- :45 Caterpillar Plank Min 3- 12 V-Ups For time: 5 Rope Climbs 3:1 ..then.. 21-15-9 HSPU 2:1 (Female RX = 15-12-9) OHS 155/105 …then.. 5 Rope Climbs *21 min Cap*