Monday 11-14-16

Strength: 15 min to find your 1RM Back Squat   “Annie on steroids” 50-40-30-20-10 D/U’s Weighted Sit Ups 35/25   Every 90 sec until failure 1 Snatch + 1 Hang Snatch Start at 50%, add 10 lbs every 90 sec. until failure

“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving…

NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.

Back Squat – try for 1 RM E2MOM x 16min 10 @ 55% 1 RM 8 @ 65% 6 @ 70 % 4 @ 80% 1 @ 90% 1 @ 95% 1 @ 95+% 1 @ 95+% 15 min AMRAP 12 Thruster 75/55 10 Burpee Over Bar 8 K2E

New Years Eve Hours are AM AM AM AM only. 6, 7, & 8 AM. WOD In loving memory of Victoria Soto Connecticut Shooting Hero Teacher Who Died Saving Students “Victoria” Hero WOD 5RFT 10x Thruster 65/95# 14x Box Jumps 20/24 12x SDHP 65/95# 12 Burpees 27x KB Swings 35/53# Victoria Soto was a teacher…

Strength: EMOM for 12 min 2 Pause Squats w/3 second pause in the bottom start @50% 1RM “NATE” 20 Min AMRAP 2 Ring Muscle Ups (4 c2b + 4 Dips) 4 HSPU 8 KBS 70/53