4/10/15: Friday: Normal Saturday Schedule, Pub Run Starts at 1pm:
SKILL
snatch balance heavy single
METCON
14 minute amrap
- 25 double unders
- 10 toes to bar
- 10 overhead squats (95#/65#)
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4/9/15: Thursday: Oly Club Tonight at 7:30pm:
STRENGTH
1rm back squat
METCON
“Jackie”
1000m row
50 thrusters (45#)
30 pull-ups
4/8/15:Wednesday:
SKILL
Max distance handstand walk
METCON
3 rounds for time
- 400m run
- 10 jerks (135#/95#)
- 15 kettlebell swings (70#/55#)
- 20ft handstand walk
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4/7/15: Tuesday: Oly Club Tonight at 7:30pm:
Sk SKILL Skill Outlaw burpee capacity test 4 rounds of: 2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM. *Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest…
4/6/15: Max Test For New Squat Cycle:
STRENGTH
1rm front squat
METCON
“Transformers“
10 rounds
2 squat cleans (225#/155#)
3 muscle ups
4 handstand push-ups
Congrats to our Nutrition Challenge Winners!!
