Saturday, 4-13-19

You have 15min to work on any skill. Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans…

Tabata Push Ups Strength/Skill – Pistol Progressions 3 min AMRAP 5 hang power cleans (115/75#) 7 push press (115/75#) 9 box jumps (24/20″) 1:00 rest, x4 rounds

HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. “Hotshots 19” THIS CAN BE SCALED WITH BY PERFORMING WITH A PARTNER

Strength/Skill – HSPU’s/Double Unders/Pistols – Where ever you are weakest!! WOD 3 rounds for time of: 5 Muscle ups 10 Handstand push ups 15 Knees to elbows 20 Pistols (10 on each leg) 25 Push ups 30 Wall Balls (20#/14) 35 Double Unders

Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…

Stretch class with Doug Wednesday July 31st at 8am. Bring a yoga mat   Handstand Practice (HSPU, HS walk, strict work) Every 2 min death by: 2 DB Snatch 50/35 2 T2B 2 Push Up *each round you increase by 2 reps each movement*