Saturday, 2-29-20
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
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
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. STRENGTH: 10 MIN EMOM MIN 1: FRONT SQUATS x 3 REPS @ 80-90% MIN 2: MAX UNBROKEN…
7 Sets for max reps: (30 seconds on/ 30 seconds off) Max Reps Ring Push Ups Max Reps Hang Power Cleans & Jerks 95/65 AAB Max Cals Max Reps Front Squats Max Reps Medi-Ball Twists
Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run
W.O.D. Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups Cool Down: Hold a handstand for a total of five minutes. Steve “The Stud” Hromada set a new “Karen” record last night of 6:15!!!!! Way to go Steve!!!!!!!!!!!!!!!!
Skill: 15 Min for Handstand practice WOD- 24 Min AMRAP: 10 c2b pull ups 50′ farmers carry 70/53 7 Air Squats **E4MOM- 5 Burpees**
Open begins at 10am today. Foo 170-lb. bench presses, 13 reps Then, complete as many rounds as possible in 20 minutes of: 7 chest-to-bar pull-ups 77 double-unders 170-lb. squat clean thrusters, 2 reps 28 sit-ups Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35,…