Tuesday, 7-15-14
Strength/Skill – Bench Press 5 x 5
0:00 – 50 S.D.H.P. 75/55
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run
Strength/Skill – Bench Press 5 x 5
0:00 – 50 S.D.H.P. 75/55
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run
For time : 1000m Run 100 D/U 800m Run 80 Hollow Rocks 600m Run 60 DB Step Up & Overs 24/20, 35/20 400m Run 40 Push Up 200m Run 20 Man Makers 35/20
28-21-15-9 Power Clean 115/85 Dip Push Jerk 115/85 *EMOM 3 Burpee* *start with burpee*
Strength: Front Squat – 2×7 Empty Bar 3×5 @50% 1×3@65, 70, 75% 2×3@80% For time: 20-18-16-14-12-10-8-6-4-2 Alt DB Snatch 50/35 10-9-8-7-6-5-4-3-2-1 TGU 50/35
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20
Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!
9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…