Wednesday, April 25 2012

Strength/Skill – 15 mins to practice, Handstand’s, HSPU’s HS Walks (Have a partner spot you/walk with you) Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 1.5/1.0 pood 10 Box jumps, 24 inch box 10 Ring dips IF YOU USE THE ROGUE RINGS HANGING FROM THE CEILING, THE STRAPS GET BACK…

“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wallball 20/14 *25min Cap* Work on some Skills after wod (HSPU, D/U, Pull up strength…)

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809   Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 60% Set 2 – 2 Reps 75% Set 3 – 4 Reps @ 70% Set 4…

CONGRATULATIONS FRANK CURTO FOR PLACING 12TH IN THE GRANITE GAMES. IS HE GOING TO MINNESOTA???? 5x (400m, 200m, 100m) 1min rest b/t reps 3min b/t sets Workout Details: Run 400m fast, rest 1min, run 200m faster, rest 1min, run 100m fastest, rest 3min

3RDs 10 Air Squat 10 Banded Squats 10 Walking Lunges 20 D/U E3MOM for 12 min 10 Back Squats *start @ 40% 1RM* *try to hit the same positioning every time.* *should not be heavy, stay light* 16 Min AMRAP 10 Sq. Cleans 95/65 30 D/U 2:1 10 Back Rack Lunges 95/65 30 D/U

With a partner, any way you would like complete: 1600m Run with Wall Ball (both run the mile, trade the ball as needed) 100 Partner Over Burpees (one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick…