Friday, 5-30-14

“31 Heroes” 31 min AMRAP 8 Thrusters (155/105#) 6 Rope Climbs 11 Box Jumps 30″/24″ Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where…

Strength/Skil – Shoulder Press 3 RM Partner “Fight Gone Bad!” In Teams of 2: “Team Fight Gone Bad” 3 Rounds for time of: 40 Wall Balls, 20/14 40 SDHPs, 75/55 40 Box Jumps, 20/18 40 Push Press, 75/55 40 Calorie Row

Strength/Skill – Push Press 3-3-3-3-3 Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders

Warm up: 2rd at an easy pace 10 Light DB upright row to press 10 Banded Strict Press 10 Banded Pull Aparts 10 Jumping Squats 9min EMOM – Push Press Min 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 70-75% Min 7-9: 1 @ 75-80% For time – 30-24-18 2-DB Hang C&J 50/35…

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!   Every 1:30 for 6 sets (9 min) 3 Front Squats @ 60-80% 1RM 3 RFT: 35…

HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. “Hotshots 19” THIS CAN BE SCALED WITH BY PERFORMING WITH A PARTNER