Monday, 10-16-17
3RFT:
35 Sit Up
5 Snatch 155/105
*rest 5 min*
2RFT:
20 Box Jump Overs 24/20
10 Snatches 135/95
*rest 5 min*
For time:
100′ HS Walk (30 HSPU)
20 Snatch 115/85
* 35 Min Time Cap*
Yes, you are squatting!!!!
3RFT:
35 Sit Up
5 Snatch 155/105
*rest 5 min*
2RFT:
20 Box Jump Overs 24/20
10 Snatches 135/95
*rest 5 min*
For time:
100′ HS Walk (30 HSPU)
20 Snatch 115/85
* 35 Min Time Cap*
Yes, you are squatting!!!!
“Dae Han” 3 RFT 800m Run with 45/30 DB 3 Rope Climbs 12 Thrusters 135/95 U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds…
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! 12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….
Push Press 70% x 3 x 3 Power Clean 70% x 2 x 5 14 Min AMRAP- Ascending Ladder by 3’s 3-6-9-12…. *Each Rd begins with 25 d/u* KBS 70/53 Box Jump Overs 24″/20″
Christmas Party tonight @ 7PM. No classes Sunday! 5 Sets for max reps: 1 Min – Push Ups 1 Min – Weighted Sit Ups 25/15 1 Min – Air Squats 1 Min – KBS 53/35 1 Min – Overhead plate reverse lunges 25/15 2 Min – REST
1500m Partner Row 1 person rows while the other holds 2 KB in the rack position. Switch when needed. 53/35 5RDS with a partner 1 Min ME KB SWINGS 1 Min ME Sit-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1 minute rest
2 RFT- 400m Farmers Carry 40/25 75 2-KB Deadlifts 40/25 50 2-KB Front Squats 40/25 25 2-KB Thrusters 40/25