Saturday, 11-10-18
with a partner – both partners run
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
with a partner – both partners run
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Front Squat 3×3 Thruster 3×3 FRAN 21-15-9 Thrusters 95/65 Pull-ups…
Skill work: Pistols, D/U’s, Handstands As many rounds as possible in 20 minutes of: 5 Chest to bar pull-ups 10 Ring dips 15 Overhead squats, 95#(65#)
“Bradshaw” 10 RFT: 3 HSPU 2:1 6 Deadlift 225/155 12 Pull-Ups (20 banded, 20 Ring Row) 24 D/U 3:1 *35 min Cap*
Do not leave any valuables in your car!!! 12 Min EMOM Even- 3 TNG Power Snatches 70-75% 1RM Odd- 5-12 Strict Pull ups 15Min AMRAP 50 Goblet Squats 53/35 40 HR Push Ups 30 Cal Row 20 T2B 10 Power Cleans 185/135
Strength/Skill: Front Squat 5 @ 75% 3 @ 85% 1 @ 95% Every 2 min for 10 min 3 @ 85% of 1 RM 25 Deadlifts 215/175 25 Push Jerks 125/85 25 Thrusters 75/55 25 OHS 45/35
24 min EMOM 40 sec on 20 sec off min 1 – AAB min 2 – D/U’s min 3 – Cal Row min 4 – Box Jumps 24/20 skill work!