Tuesday, 8-5-14

I Ned a BBQ headcount.   Warm up: 2rd at an easy pace 10 BB Good Mornings 15 Reverse Hypers 12 Hollow Rocks 12 Min EMOM 3 Deadlifts start @ 65% and build Tabata – :20 on / :10 off x8 KBS 53/35 TGU 35/20 Box Jump Over 24″/20″ Medball Cleans 20/14 *rest 1 min…

Strength: Pausing Back Squat With a 5 second pause in the bottom of the squat, build to a heavy set of 3. 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees

W.O.D. Strength – O.H. Box Squats 10-10-10-10 For Time: Double Unders 100-75-50-25 Ab Mat Sit ups 60-50-40-30 Push-ups 40-30-20-10 Bear Walk 20m-15m-10m-5m

31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. 6 rds: 200m Hard, 100m light jog back, 100m Sprint *rest 3 min between rds* *if you don’t need the rest you aren’t going hard enough* Tempo Clean Pull – 4×3@90-95% of clean 4 second from ground to above knee into…

Strength: Deadlifts Starting @50%  Build to a heavy set of 5 5 RFT 21 Wallballs (20/14) 15/12 Calorie Row 9 Toes to Bar

No 5AM class today!   25 min to complete 4×10 Floor Press 4×12 Bicep Curls 4×8 Weighted Push Up 4 sets of 21’s 4×25 Weighted Sit Up 5 min AMRAP 10 DB Power Clean 50/35 10 T2B 10 Dips