Wednesday, 3-21-12

Strength/Skill – Push Press 3-3-3-3-3 Isabel meets Cindy For time complete the following: 15 Snatch then: 10 rounds of Cindy: (5 Pullups, 10 Hand Release Push Ups, 15 Air Squats) Then: 15 Snatch RX Men: 135 RX Women: 95 Masters Men: 115 Masters Women: 75 Scaled Men: 95 Scaled Women: 65

“Dicko” 3 RFT 29 Push-Ups 6 Hang Power Cleans 110/75 29 AbMat Sit-Ups 6 Push Presses 110/75 29 Pull-Ups 6 Overhead Squats 110/75 29 Kettlebell Swings 53/35

CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Strength/Skill – Deadlift 5-5-5…TnG (Touch and go) AMRAP 7 Minutes 7 Deadlift – 153/225 12 Pistols Rest Two Minutes AMRAP 7 Minutes 5 Handstand Push-ups 10 Burpee Box Jumps – 20/24

No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. We will be doing the Chris Kyle Memorial Wod Friday, May 1st. 10 min to establish max reps D/U’s. Strength: Bring Sally Up Back Squats 135/95 24 MINUTES ALTERNATING EMOM: 5 DEAD LIFTS 315#/225# 10 RING DIPS 15 T2B…

Don’t forget 18.2 starts at 6pm. Family and friends welcome. BYO Beverage of choice..:) I have wine!!   WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a….

No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders