Thursday

What you might have missed and what's coming.  Those of you who haven't been in, come get a workout in.  Hardest part is gettin back in the first few times.

Tuesday

OH Press

2 x 3 @ 70%

2 x 3 @ 80%

1 x 3+ @ 90%

 

Metcon:

21-15-9-15-21

Wallball @ 20#/14#, 10'/9'

Push Press @ 115/75

Push-ups

 

B - 75/45

1 - 95/65

2 - 115/75

A - 135/95

Wednesday

Metcon:

“Gladius”

10 Thrusters @ 135/95

15 KB Swings @ 53/35

25 Box Jumps @ 24"/20"

8 Thrusters

12 Swings

20 Box Jumps

6 Thrusters

9 Swings

15 Box Jumps

4 Thrusters

6 Swings

10 Box Jumps

2 Thrusters

3 Swings

5 Box Jumps

 

B - 75/45

1 - 95/65

2 - 115/75

A - 135/95

C - 155/115

Thursday

Metcon:

12 min AMRAP

8 Power Cleans @ 115/75

200m Run

 

Rest 2 mins

 

8 min AMRAP

15 Deadlifts @ 115/75

15 Push-ups

 

B - 95/65

I - 115/75

A - 135/95