Monday, 6-5-17

Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press

Barbara 5RFT 20 Pullups 30 Pushups 40 Situps 50 Squats  

Strength/Skill -Overhead Squat 3-3-3-3-3 For time: 75 hang squat snatch 45/35

Strength: Every 90 sec for 5 sets 3 Deadlifts @ 87.5% of 1RM Re-grip after every rep   Every 90 sec for 5 sets 4 Strict Presses @ 80% of 1RM Do Not Lean back or over extend!!!!   For Time: 75 Wall Balls 20/14 50 Burpees 25 Snatches 135/95….yes you are squating!!!

Strength/Skill – Hang Power Snatch 60%x3, 65%x3, 70%x2, 75%x2x2 Workout of the Day A. Three sets of: Bulgarian Split Squat x 10 (L) & 10 (R) Rest 30 seconds 60 second Handstand Hold Rest 3 minutes B. “Annie” Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Anchored Sit-Ups Bulgarian Split Squat Demo

8 and 9 am classes only today!!! For Time, with a Partner – 40 Power Cleans (135, 95) – 50 Box Jump Overs – 60 Shoulder to Overhead (135, 95) – 70 Burpees to a Plate – 80 Power Snatches (75, 55) Buyout – Accumulate 1500 M Row while partner holds plate overhead