Wednesday 10-27-15

Strength: OHS work up to a heavy triple   Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises

9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM 100-80-60-40-20 Double Unders 50-40-30-20-10 Situps 25-20-15-10-5 Hand Release Pushups 5-4-3-2-1 Wall Climbs

Day 1 of The Paleo Challenge done. Hope everyone got off to a good start. Strength: Back Squat – 80% 8-8-8 Snatch – 70% 2-2-2-, 75% 3-3-3 Clean & Jerk – 70% 3-3-3, 75% 2-2-2 Then: 4 sets; no rest: 120 S/U’s 20 KB swings 53/35

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 20 Min to complete: 4×6 2-DB/KB RDL (each leg) 4×6 Single DB/KB Elavated Box Step Down (each…

REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…

2 RDs 10 Russian Swings 10 BB Thrusters 10 BB Hang Power Cleans EMOM x 16 Even- 4 Hang Power Cleans (Build in weight) Odd- 50 D/U 2:1 12 min Ascending Ladder by 5’s 5 Slam Balls 30/20 5 KBS 53/35 5 Single Arm DB Hang C&J 50/35