September 2014

FOR TOTAL TIME 60 foot handstand walk  4 rounds   -15 Burpee box overs 20 inches -15 KB swings 53/35 THEN Finishing with 60 foot handstand walk    

3 rounds 1 min max pull ups 1 min rest 1 min max push pores 135/95 1 min rest   3RFT 400m run 15 ring dips  10 TTB

EMOM X 10 Clean Complex ” Karen”  150 Wall balls 20/14

Teams of 2 200 D/U 100 calorie row Partner parking lot carry 50 clean and jerks 155/105 Partner carry 100 calorie row 200 double unders  

12×1 3 position snatch Find 1 rep max thruster Finishing with 50! To acknowledge  of one of our Fabulous Members turning 50 there will be a cash out of: 50 cal row 50 box jumps 50 sit ups HAPPY BIRTHDAY TO LISA NOLAN

30 calorie row 30 pullups 30 Shoulder to overhead 155/105 EMOMx14  odd 3 front squats even 10 strict ttb

Am classes back to their regular schedule. 5am, 6am, 9am, noon, 430,530,630 21-15-9 OHSQ 135/95 Box Jumps 30/24   Work up to a single snatch balance

20 min AMRAP 400m run 40 wall balls   THEN EMOX x10 3 push presses

For time 50 double unders 15 deadlifts 155/105 15 burpees to a 45/25 plate 50m parking lot overhead plate carry 15 hang cleans 15 burpees to a plate 50m  parking lot over head plate carry 50 double unders FIND A 3RM TNG deadlift

Regular classes as scheduled Work up to a 1RM clean and jerk 4 rounds 1 min max effort HSPU 1min max effort power snatch 135/95 1 min max effort burpees 1 min rest