Wednesday, 3-30-16

No 5AM classes until September!!! Strength: Backsquats 4×6 @ 80-85% 18 – 15 – 12 – 9 – 6 – 3 PUSH JERK 135#/95# PULL UPS 3:1 DOUBLE UNDERS AFTER EACH SET

Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2   2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20

5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…

Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20

“31 Heroes” 31 min AMRAP 8 Thrusters (155/105#) 6 Rope Climbs 11 Box Jumps 30″/24″ Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where…