Monday, 5-14-18

Tuesdays & Thursdays we will be adding a 7PM class. 3 Rounds each for time: 5 Sumo Deadlift High Pull (155/105) 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch 25 Double Unders 5 Sumo Deadlift High Pull 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch…

12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Snatches 50-60% 1RM Min 5-7: 2 Sntaches 60-72.5% Min 8-9: 1 Snatch 72.5-80% Min 10-12: 1 Snatch 80%+ (Drop between doubles) *if you cannot squat snatch you will be doing lots of technique work during this time* ** NO POWER SNATCHES** 5RFT 50 D/U…

Tony’s Sushi Saturday night for cocktails @6pm.     20 min AMRAP – 15 inverted burpees (supine to handstand) 35 Bar Hops 15 Thruster 75/55 35 Sit Up Skills  

For Time 20 Sit-ups 20 Box jump 20 Push-ups 20 Squat Clean 20 Double-unders 20 Thrusters 20 Pull-ups 20 Overhead squats 20 Kettlebell swings 20 Push press 20 Dips 20 Burpees 20 Back squat 20 Ab-Mat Sit-Ups 20 Walking lunge steps 20 Deadlift 20 Toes to Bar 20 Front squat 1 barbell per athlete Rx…

Strength: 5X3 Weighted Push Ups Teams of 3: AMRAP 30: 75 Calorie Row/ 1 Person holds a Plank 50 Push Presses (95/65#)/ 1 person holds bottom of Squat 75 Calorie Row 50 Push Presses (135/95#) 75 Calorie Row 50 Push Presses (155/105#) 75 Calorie Row Max Push Presses (185/135#) Only 1 person is resting

“Air Force WOD” For time: 20 Thrusters (135/95) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute, on the minute you must stop and complete 4 Burpees w/ lateral hop over bar before continuing (the workout does NOT begin with burpees).