FIRE IT UP! FIRE IT UP!
The month is already half way complete and it is great to see the whiteboards being re-written. Nothing is more gratifying for us than seeing the smile of a new Personal Record. NOTHING! Ali rocked out as the first female to complete “Nate” as Rx’d and there were 5 in the 5:30pm class last night that hit a 2RM at more weight than his/her previous 1RM!
Memorial Day Murph is fast approaching. We need a head count of those that will be attending the workout. (5/25 10AM) and how many plan to stick around for some food afterwards. Bring some side dishes to compliment the meat on the grill.
Complete 3 rounds each for time in teams of 3
15 Ground to overhead, 135/95
Performed Relay style with one person working at a time. While one person is working, the other two teammates are holding a 45# plate against their chest.
Strength/Skill: Heaving Snatch Balance – work up to a max single
Conditioning: Complete 5 rounds for max reps
1:00 – Airdyne Calories
1:00 – Wallball shots, 30/20
1:00 – Kettlebell swings, 32/24
Strength/Skill: Push Press 5×3
Conditioning: Reps of 21-15-9 for time
Strength/Skill: Dips 5×5 AHAP compare to 5/7
Conditioning: AMRAP 15
Strength/Skill: Power Clean 3RM
Conditioning: 3 rounds for time
40# DB Split Clean, 15 reps
15 Strict Pull-ups
Strength/Skill: Front Rack Reverse Lunges – 5×5 each leg
Conditioning: EMOM 16
Odd – 3 Pistols each leg
Even – 7 Burpees
Conditioning: 6 rounds for time
Run 200m (Everett Street & Back)
10 Deadlift, 225/155
Skill/Strength: Handbalancing – 6 x hold for max time
Handwalking – 6 x max distance