Monday 9/15/14
EMOM X 10 Clean Complex ” Karen” 150 Wall balls 20/14
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
Yes that is a lovely piece of paper Christie is holding! Its the golden ticket ……… 3×3 Front squats 10 sec pause in the hole 3×3 OHSQ 10 second pause in the hole 3RFT 400 m Run 40 pistols 50 situps
10×3 Bench press 15 Min AMRAP 20 calorie row 15 box jumps 10 strict presses 95/65