Monday, 3-6-17

John Donohue, Sue’s husband, passed away 10-17-17. 🙁 The services will be had at Sinnickson’s Funeral Home today from 2-4 and 7-9. Mass is on Friday @10am at St John’s Teams of 2 – 100 Air Squats 10 Burpee Pull Up ( 5 ring MU) 75 Air Squats 20 Burpee Pull Up (10 Ring MU)…

W.O.D. 7 rounds for time: 8 – Deadlifts ( 155/105 ) 6 – Power Cleans 4 – Squat Cleans 2 – Squat Clean and Jerks

For Time: 1000m Row 20 Shoulder to Overhead 135/95# 30 squat cleans 135/95# 40 burpees over the barbell Back Squat 75%x3, 80%x2x2, 85%x2x2

Warm up: 2rd at easy pace 200m Run 15 Walking Lunge 10 Sit Up 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows 15 min AMRAP 10 DB Deadlift 50/35…

Strength/Skill – Deadlift 3-3-3-3-3 90% of 1RM E.M.O.M. for 8 minutes 3 Power Cleans 205/165 . Rest 3 Minutes A.M.R.A.P – 7 Minutes 7 Weighted ab-mat s/u’s 40/20 (D.B. Under chin) 14 Air Squats 21 Mountain Climbers (Knees touch elbow on every rep)

Strength: 5MIN EMOM 10-15 Push Ups   Partner wod   100 D/U’s (300 singles) 50 Burpees 100 reverse Lunges 53/35 KB 50 seated Twists 20/14 100 KBS 53/35 50 Seated Twists 100 Reverse Lunges 50 Burpees 100 D/U’s While one person works the other holds a plate overhead. 45/25