Thursday, 8-9-18
15 min to establish
10 rep max Deadlift
3RFT:
30/25 Cal Row
20 Box Jump Overs 24″/20″
10 Deadlifts 275/205
*15 min Cap*
15 min to establish
10 rep max Deadlift
3RFT:
30/25 Cal Row
20 Box Jump Overs 24″/20″
10 Deadlifts 275/205
*15 min Cap*
3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm
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! 20 Min to complete: 4×6 2-DB/KB RDL (each leg) 4×6 Single DB/KB Elavated Box Step Down (each…
rength: Snatch Push Press + OHS (% based off of Snatch) 70% x5+1 75% x3+1 80% x3+1 85% x3+1 X 2 For Time: 80 D/U”s 4 Rds of Cindy 60 D/U’s 3 Rds of Cindy 40 D/U’s 2 Rds of Cindy 20 D/U’s 1 rd of Cindy Cindy= 5 Pull Ups, 10 Push Ups, 15…
Amazing Stunts…..watch the guy swim at the end. Strength/Skill – Snatch 21-15-9 Snatch 115/75 Burpees Double Unders
W.O.D. – For time: 100 Double Unders 10 Squat Snatches 135 / 95 lbs 10 Chest to bar Pull-ups 10 Thrusters 135 / 95 lbs 10 Chest to bar Pull-ups 10 Power Clean & Jerks 135 / 95 lbs 10 Chest to bar Pull-Ups 100 Double Unders
Strength: Snatch: Every 90 sec for 5 sets 3@60% 3@65% 2@70% 2@75% X2 Snatch Pull 3@100% of snatch X 4 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball Rest 3 minutes, then, 40-30-20-10 reps for time of: Good Mornings 45/33 Walking Lunges