“Lesley”
35 min AMRAP
24 Jump Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees
Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months.
Zerebny is survived by her husband, a Riverside County (CA) Sheriff’s deputy, and her 4-month-old baby daughter.
7PM class starts Wednesday night. Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…
Warm up 15 DB Push Press 15 Goblet Squats 15 Banded Pull Aparts 15Clean High Pull 15 Ring Rows 6 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3 – 2 Push Jerk 25 min for: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean +…
2 RDs 10 BB Front Squat 10 BB Strict Press 5 BB Split Jerk Every 1:30 for 6 sets (9min) 3 Tempo Front Squats *5 Seconds down, 2 second hold at bottom, explode up, 2 second pause at top* rest 5 min Every 1:30 for 6 sets (9min) 2 Pause Split jerks *2 Second Pause…
8 and 9am classes today!!! 12 Days of Christmas For Time 1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Good Mornings (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees…
Strength/Skill – Tall Clean (This is a skill for most, it is new) 3-3-3-3-3 21-18-15-12-9-6 S.D.H.P. 95/65 Wall Balls 20/14
6 and 7 AM classes this morning. Regular Wednesday morning classes, no PM classes. Closed New Year’s day. Friday 9AM, 4 and 5PM classes. Strength: 16min EMOM Even: 4 Deadlifts @ 70% ODD: 8 Wall Balls 20/14 For time: 10-20-30 Row for calories Weighted box step-ups 53/35 Kettlebell swings 53/35