Monday – 040216

A. OHS – 3 RM

A1. – 95% x 3

A2. – 90% x 3

B. 100 Burpees for time.

Saturday – 043016

Reminder: schedule change

For this day only there will be the following classes:

930-10:30AM “Non-Destruction”

10:30-11:30AM “Prancery class” (ladies only) taught by Andrea Ager.

11:30AM Foundations

11:30-1PM Open Floor


Friday

A. Hang Clean – heavy single

B. “Death By” Hang Power Clean @135/95

Saturday 4/30 schedule change

There will be the following classes:

930-10:30AM “Non-Destruction”
10:30-11:30AM “Prancery class” (ladies only) …Read More

Thursday – 042816

“Nate”

20 Min AMRAP:

2 x Muscle Ups
4 x Handstand Push Ups
8 x KB Swings (70#)

There will be scaling options.

Wednesday

A. Bench Press – 1RM

B. “Lynne”

5 rounds – with exactly 3 minutes between rounds

Max reps bench press at bodyweight + max pullups

Tuesday – 042616

2014 Regionals Event 6 

50 cal Row

50 Box Jump-Overs -24″ M/20″ W

50 Deadlifts -180# M/120# W

50 Wall Ball -20# M/14# W

50 Ring Dips

50 Wall Ball 

50 Deadlifts 

50 …Read More

Monday

Saturday 4/30 schedule change

There will be the following classes:

930-10:30AM  “Non-Destruction”
10:30-11:30AM “Prancery class” (ladies only) taught by Andrea Ager.
11:30AM Foundations
11:30-1PM Open Floor

A. OHS – 4RM
A1. – …Read More

Friday – 042216

A. Hang Snatch + Snatch

B. 10 Minute AMRAP:

3 x Hang Snatch (135/95)

30 x Double Unders

THURSDAY

A. 10 minute GOAT practice

B. For time:
1100m run
100 wall-balls
50 hand-release burpees
2 minute plank

*5 hand release burpee penalty anytime the plank is broken

Wednesday – 042016

A. Practice Handstand Push Ups

B. EMOTM x 30 Minutes:

Min 1: 15 Calorie Row
Min 2: 12 Box Jumps
Min 3: 9 HSPU
and then back to calorie row, …Read More