Saturday, 4-7-18
For time-
100 Wall Balls 20/14
80 Sit up
60 Weighted Walking Lunges 45/30
40 DB Snatches 45/30
20 Man Makers 45/30
For time-
100 Wall Balls 20/14
80 Sit up
60 Weighted Walking Lunges 45/30
40 DB Snatches 45/30
20 Man Makers 45/30
Master’s Online Qualifier: 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. /95 Chest-to-bar pull-ups 10 min Cap 5MIN REST Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25…
Strength/Skill – Deadlift find your 1 RM 10-9-8-7-6-5-4-3-2-1 shoulder 2 overhead (135/95) 1-2-3-4-5-6-7-8-9-10 toes-2-bar
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Start by taking 10% off 1RM bench press, then add 20# Bench press 65% x5 reps 75% x5 reps 85% x5 reps + Five rounds for time: 12 Medicine ball cleans, 20#(14#) 6 Turkish get-ups, 45#(35#)
“Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift (75/55#) Box Jumps (20″) Push Press (75/55) Row for Calories Rest
8,9 and 10am classes today!! Warm up: 2 RDs at easy pace 5 Burpee 10 Air Squats 10 Russian Swings In teams of 3 45 min running clock “Georgie” AMRAP in 21 minutes Buy-in: 65 Sit-Ups (All 3 teammates complete) 7 Burpees 11 Push-Ups 22 Kettlebell Swings (53/35) right into… “Zachary Tellier” For Time…
In 7 min Max Distance Farmer’s Carry Men use 2 53-pound kettlebells Women use 2 35-pound kettle bells Power Snatch 3-3-3-3-3 @ 85% 12 min AMRAP 30 Double-unders 10 Power Snatch 95/65 30 Double-unders 11 Power Snatch 30 Double-unders 12 Power Snatch etc, etc, etc…