Monday, 7-15-19

Strength: Weighted Pull Ups 6X3   20 MINUTE ASCENDING LADDER 1 FRONT SQUAT 155#/115# – 1 PUSH UP – 200 M RUN 2 FRONT SQUATS – 2 PUSH UPS – 200 M RUN 3 FRONT SQUATS – 3 PUSH UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME

9 min EMOM Min 1- :50 Push up Plank Min 2- 12/10 AAB Cal Min 3- 12 DB Push Press 50/35 24 min AMRAP 10 Bar facing Burpee 20 T2B 10 Hang Power Snatch 115/85 20 KBS 53/35 *Every 2 min 10 HR Push up*

Strength/Skill – Power Clean Powerclean 15 reps (who can move 100 % of their bodyweight?) Tabata Squat (who can hold 18 + for all eight rounds?) Powerclean 15 reps Tabata Squat Questions: 1) What is the minimum number of squats in any twenty second interval? 2) What percentage of your weight did you powerclean?

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…

Happy 21st Birthday to Jessica D.!!!!!!!!!!!!!!! W.O.D. – For time: 100ft Walking Lunges 21 DB Push Presses 21 Deadlifts 21 Pull-ups 100ft Walking Lunges 15 DB Push Presses 15 Deadlifts 15 Pull-Ups 100ft Walking Lunges 9 DB Push Presses 9 Deadlifts 9 Pull- Ups 100ft Walking Lunges

Strength: Strict Press 5X3 @70% Push Presses 5X3 @ 70%   Karen 150 Wall Balls 20/14