Friday, 3-13-15

W.O.D. 6 stations 2 minutes on 30 seconds off, 2 rounds, add up total number of reps after each round. Add two rounds for total. Highest # of reps wins!!! Box jumps 24/20 Ab mat situps KB swings 53/35 Jumping pullups Burpees Push press 45/35

Filthy 50   For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   Scale: Dirty 30

20 Min to work on Clean and Jerkincreasing weight 12 min Amrap 1 Snatch 155/1053 Clean and Jerks30 D/U’s

Gym will be open today @9AM for open gym. No scheduled coach. Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: Sq. Clean 2@60% 2@65%…

Skill – Handstand Practice: 5 mins – Hollow Body W.O.D – “AMRAP-a-rama!” All rests are 2 mins. long AMRAP in 4 minutes: 15 KB swings 10 K2E Rest AMRAP in 4 minutes: 20 Wall ball 20/14 250m Row Rest AMRAP in 4 minutes: 15 Push ups 10 Plyo lunges (ea) Rest AMRAP in 4 minutes:…

16 Min EMOM : Even – 4 Power Snatch 115/85 + 4 burpee over bar Odd – 5 DB Thruster 40/20 Rest 4 Min 16 Min EMOM: Even – 250/200 m Row Odd – 6 Strict HSPU