Skillz:
15 Min Handstand work
WOD:
6 x 3 MIN AMRAP-
20 Walking Lunges
10 Air Squat
10 Dips
Max Front Squat 135/95 (Must come from the floor)
Rest 2 Min between rounds.
*Score is front squats for each rd combined*
**Scale as needed**
Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U
For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work
Box Squats 15 min to work up to a heavy single 4 rds 20/15 AAB 20 T2B 200′ Farmers Carry 70/53 each Hand
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. 30 sec on 30 sec off for 12 min Wall Balls Push Ups…
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. 21-18-15-12-9-6-3 Front Squat 135/95 95/65 65/35 5 Strict Pull ups No racking weight on front squats. All sets and reps must start with a power clean and end on the floor.