Saturday 10-24-15

Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)

Strength/Skill – 10 min E.M.O.M. – Even minute 5 STRICT H.S.P.U.”S. Odd Minute – 8 S.D.H.P. 95/65 7 R.F.T. 7 Deadlifts 7 HR Push Ups 7 T2B 7 Ring Dips 7 Jumping Squats 7 Pull-ups 7 Wall Balls Rx – 155/105, 20/14 Advanced – 135/95, 20/14 Beginner – 95/65, 16/10

Rowing relay with partner: 2 X 100m 2 x 200m 2 X 300m 2 X 400m 2 X 500m 2 X 400m 2 X 300m 2 X 200m 2 X 100m For Time: 100 DOUBLE UNDERS 30 WALL BALLS 20#/14# 20 T2B 10 Thruster 95/65 10 Burpee Box Jump Over 24″/20″ 10 Thruster 95/65 20…

Strength/Skill – Push Press 5-5-5-3-3-1 W.O.D. 12 min. A.M.R.A.P 5 – Deadlifts 225/185 10 – Wall Balls 20/14

Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!! The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled. WOD: “FGB-ish” 3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds: -KB Swings 1.5/1 pood -Bench Press…

Strength: 4×4 Sumo Deadlift start @60% 1 RM Deadlift and build if comfortable Kev With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 55-ft. partner barbell carry, 315 lb. Operator Cpl. Kevin van de Rijdt, 26, of the…