Thursday, 12-1-16

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville,…

Don’t forget to sign up for Murph and the BBQ May 25th.   Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 –  Sumo Deadlifts 115/75

Strength/Skill – Zercher Squats 6 x 2 ( It is new, go light work on mechanical efficiency) At 1:05 explanation on how to hold bar Three rounds of: Tire Flips Man makers 25/15 Straight Jump to a Candlestick – see video. It is the first one. D/U’s if you can’t do them, this is your…

Strength/Skill – Rope Climbs. On a 12 minute running clock 30 HR Push-ups 30 Thrusters 30 D/U’s 30 Deadlifts With the Time Remaining Burpee Box Jumps Score is # of Burpee Box Jumps Rx – 95/65, 24/20 Advanced – 75/55, 24/20 Beginner – 55/45, 20/20

Strength:Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM For time: 50 Wall Balls 20/14 25 Pull-ups, strict 25 Ring Dips, strict 50 KBS 70/53 25 Ring Dips, kipping 25 Pull-ups, kipping 50 Wall Balls 20/14

0:00 – 12:00 Ladder AMRAP 2 OHS 115/85 1 BMU 4 OHS 2 BMU 6 OHS 3 BMU….(8/4, 10/5, 12/6..) 12:00 – 17:00 Rest 17:00 – 27:00 AMRAP 2 Hang Power Clean 115/85 2 Thruster 115/85 4 Bar Facing Burpee