Saturday, 10-22-16
5 ROUNDS
5 HSPU’s
10 C2B Pull Ups
15 DB Snatches 55/35
20 Front Rack Lunges 95#/65#
400 M RUN
5 ROUNDS
5 HSPU’s
10 C2B Pull Ups
15 DB Snatches 55/35
20 Front Rack Lunges 95#/65#
400 M RUN
WE ARE GOING TO RUN OUTSIDE. PLEASE BRING APPROPRIATE ATTIRE. W.O.D: 21-18-15-12-9-6-3 800 m Run Front Squat (95/65) (85/55), Ring Dips/Ring Push-Ups/Game Style Push-up 800m Run.
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! W.O.D. – For time: 20-18-16-14-12 S.D.H.P. Box Jump 24/20
Partner “Angie meets Randy” 15 Power Snatch 75/45 100 Pull-ups 15 Power Snatch 100 Push-ups 15 Power Snatch 100 Sit-ups 15 Power Snatch 100 Squats 15 Power Snatch Partners can split up reps however they feel, but you must go in order. *Scale as needed*
Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
WOD AMRAP 20 Minutes 5 Burpees 10 Push Press (95/65)(75/55)(55/35) 10 Pull Ups 5 Wall Climbs – See demo below, scaled version is discussed also.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…