PPLAdmin

There has been a schedule change for our PROGENEX informational day. It will be rescheduled for NEXT tuesday June 17th for all classes. Sorry for the inconvienience . The shelves are stocked if you would like to try out their products prior to them. WOD 5×5 Front squats 21-18-15-12-9-6-3 KB’s 53/35 burpees in-between each set […]

Monday 7×3 sumo deadlifts to be done explosive no more than 70% of 1RM. rest 45 seconds between sets For time 10-1 Strict press 95/65 Strict c2b

DRAG YOUR TEAM MATE TO THE BOX Teams of 2 complete for time 400M farmers carry 53/35 or 50/30 dumbells each partner must switch at least once 50 Box jump overs 20′ for all 50 Pull ups 50 deadlifts 185/135 50 push ups 50 deadlifts 50 pull ups 50 BJO 400M farmer carry One partner

3 RM back squat 8 RFT 250 m row 10 ring dips

15 min AMRAP 10 TTB 15 Box jumps 24/20 20 wall balls 20/14 For time 5x400m run 1 min rest between

Fitness Total 2 1 rm clean 1 rm bench press 1 rm OHSQ

14.5 21 thrusters 95/65 21 bar over burpees 18 thrusters 18 bar over burpees 15 thrusters 15 bar over burpees 12 thrusters 12 bar over burpees 9 thrusters 9 bar over burpees 6 thrusters 6 bar over burpees 3 thrusters 3 bar over burpees

3RM Push press “AMANDA” 9-7-5 Snatch 135/95 Muscle Up

“Jackie got Drunk” Teams of 2 for time 50-40-30-20-10 Calorie row 40-30-20-10-5 thrusters empty bar 30-20-10-5 pull ups Each partner will alternate rounds. Example. One will row 50 cals, while other waits. then the other will row 40 cals while partner rest. etc.. Once teams complete rowing they move on to thrusters. One partner will