Thursday, 3-19-20

WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM.  IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP.   30 sec on 30 sec off for 12 min Wall Balls Push Ups…

NO 5AM CLASS THURSDAY 5/12 Strength/Skill – Goblet squat! WOD In a team of 3, complete the following 150 goblet squats (53#/35) 210 push ups 270 mountain climbers once you finish the 3 exercises, each team member must row 250m. Only one team member per exercise.

20 min A.M.R.A.P. 1 Wall Climb + 6Llateral Wall Walks 20 Waiters Lunges w/ Plate 10 R, 10 L 45/25 (D.B.’s O.K.!!) 40 D/U’s…(3:1) …..cool down, not part of WOD, not required,, but recommended after all that pushing and overhead Pullups 10-10-10 BEG 15-15-15 INT 20-20-20 ADV

150 D/Us 100 Wall Balls 20/14 50 Hang Power Cleans 95/75 100 Hollow Rocks 150 D/U’s

“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving…

The Beast giving his approval!!!! 3 rounds of: Carry 40/20 pound sandbag 400 meters 95/65 pound Push press, 15 reps 15 Box jumps, 24/20 inch box 95/65 pound Sumo deadlift high-pull, 12 reps