20170531

For time:

10-9-8-7-6-5-…

1-2-3-4-5-6-7-…

HSPU

Hang squat clean

(135/95)

20170530

3 rounds for time:

15 chest to bar

12 box jump

9 OVHS 155/105

20170529

15 min EMOM:

ODD: heavy slam ball carry

EVEN: max situps

20170526

For time:

500m sandbag run

50 wallballs

50 double unders

20170525

Clean & Jerk

3-3-3-3-3

20170524

For time:
10 HSPU 50 double unders 20 jumping squats 50 double unders 20 walking lunge 55/35 50 double unders 20 HR pushups 50 double unders 20 ring rows 10 HSPU

20170523

3 rounds

25 Power snatch 75/55

25 Front squats 75/55

20170522

NO CLASSES

Have a GREAT LONG WEEKEND!!

20170519

NO CLASSES

20170518

Hang Power Snatch

10-8-6-4-2

20170517

20 rnds EMOM

Odd:

10 Slam balls/med ball cleans

Even:

10 front rack walking lunge

(55/35)

20170516

12 min AMRAP

3 rope climb

12 push press 135/95

50 double unders

20170515

FRAN

21-15-9

Thrusters

Pull-ups

0170512

5 rounds for time:

250m row

15 pull ups

10 DB step ups

5 OVHS 85/55

20170511

Back squat

2-2-2-2-2

7 min AMRAP

10 strict pull ups (ring rows)

7 back squat 225/155

20170510

RANDY

75 snatches for time

75/55

20170509

21-18-15-12-9-6-3

Toes to bar

Hang power clean & jerk

Pistol

20170508

6 min AMRAP:
5 back squat
5 shoulder to overhead
5 deadlift
2 MIN REST
6 min AMRAP:
3 thruster
3 bar over burpee

20170505

6 rounds for time:

12 pistols
6 power clean 135/95
1 rope climb

20170504

1 RM OVHS
1000m row
ring dips

*attempt PR's with as much warm-up, ramp-up and rest between efforts as needed.

20170503

3 rounds for time:

15 deadlifts 185/135
10 burpees over bar
5 ring dips

20170502

21-15-9

Power cleans 135/95
HSPU

20170501

For time:

21-18-15-12-9-6-3

wallballs
pushups
situps