Wednesday, 4-3-19

12 min for : 5 sets 3 hang power clean + 3 hang sq. clean +1 Push Press + 1 Push Jerk + 1 Split Jerk Build to a moderate weight With a partner Complete 2 RFT 100 Walking Lunges with Wallball 20/14 (mixed couples use 20lb ball) 80 KBS 70/53 60 Toes to rings…

  20 Min EMOM: 1:12 Thruster 75/55 2: 10-15 C2B 3: 12 Jumping Squat 4- :50 Plank rest 5 min 10 min AMRAP 20 KBS 70/53 10 HSPU 2:1

We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Weighted Dips 5×5 (Rings if you are capable) Three Rounds…

Strength – Snatch Pull 3-3-3-3-3 W.O.D. 21-15-9 with 55m jog/55m sprint between each round One Arm Dumbell Thrusters 45/25 Chest To Bar Pull Ups

Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95

Tony’s Sushi 6PM.   Sally With Leg raises   Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*