Saturday,11-6-16

Stan Wong 5K Saturday May 21st…Gym will be closed. Wear appropriate shin protection for rope climbs….no shin protection = no rope climbs. Strength- E2MOM for 10 min 5×5 Strict Press 75% of 1 RM For Time- 5 Rope Climbs then.. 3 RFT 5 Bar Muscle Up 15 KBS 53/35

Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…

15 min to work up to a 2 RM Back Squat reps could look like – 5 @50% 2×3 @ 60% 2 @ 70% 2 @ 80%… ..and continue up to your 2 RM 5 RFT 5 Hang Power Cleans 185/125 10/6 AAB Cal (15/12 Cal Row) 15/12 Push Up *23min Cap* Weekly side work…

Strength/Skill: Beep Test 15 min cap: 30-20-10 Wall Balls D/U’s 21-15-9 KB Swings 53/35 Hand Release Push Ups 12-10-8-6-4-2 T2B Lunges with KB 53/35

Strenght/Skill – Bench Press 5-5-3-3-2 30 min AMRAP 3 – Deadlifts 225/155 6 – Burpee Pull-ups 9 – KB Swings 200m – Run

PLEASE BRING AN EXTRA PAIR OF WORKOUT SHOES IF POSSIBLE TO KEEP FLOORS CLEAN AND DRY. THANK YOU. WOD 155 lbs Power Clean 15 reps 30 ring dips 155 lbs Power clean 12 reps 24 ring dips 155 lbs Power Clean 9 reps 18 ring dips 155 lbs power Clean 6 reps 12 ring dips…