Wednesday, March 22, 2017

3/23/17- 10-1

Thoughts on 17.5? 
Chris and Chris

Reps of 10 - 1 Box Jumps *higher 30/24 Walking lunges *ea leg =1 KBS 53/35


Tuesday, March 21, 2017

3/22/17- Quickie

Ray

5 rounds 2 min AMRAP of: 3 Hang Power Cleans 135/95 6 Front Squats 135/95 9 jump overs of your bar Rest 1 minute between rds * continue each rd from where you left off in the 3 min amrap prior. Record total rds + extra reps

Monday, March 20, 2017

3/21/17- Centipede

Erin

Complete Each for time Start each triplet every 8min 0-8 For time: 350/250m row 10 power snatch 125/80 20 TTB 8-16 For time: 350/250m row 15 C2B Pull ups *scale up bar mu 30 shoulder to OH 125/80 16-24 For time: 350/250m row 20 TTB 15 C2B pull ups *scale up bar mu

Sunday, March 19, 2017

3/20/17- Partner Meteor shower

Don´t forget to submit your 17.4 scores, 4 down and 1 to go 
Amy 

14 min AMRAP 5 WB's and 5 SDHP *Switch partners on every minute. Bar must be in the front rack for WB and SDHP to be moved. When partners switch they will ocntinue where other partner left off.

Saturday, March 18, 2017

3/19/17- Sunday Redo

Kevin M - 17.3

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225#/155#
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups


Post weights, reps and PR´s to comments 

Friday, March 17, 2017

3/18/17- SMG

Jon, Will and Lauren 17.3

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225#/155#
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups


Post weights, reps and PR´s to comments 

Thursday, March 16, 2017

3/17/17- 17.4

Dan S. 17.3

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225#/155#
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups


Post weights, reps and PR´s to comments