6/24/17 “Partner Kelly”

“Partner Kelly” Five rounds for time of: 1000 meter row (alternate every 500 meters) 60 alternating box jumps 24/20 (alternate every 5 reps) 60 Wall Balls 20/14 (alternating every 10 reps)

6/23/17 “Nancy”

Strength: 2 rep overhead squats as heavy as possible 1st ohs – 5 second pause 2nd ohs – 10 second pause *if mobility is lacking do back squat Conditioning: Five rounds for time of 400 meter run 15 overhead squats...

6/21/17 “Annie”

Strength: 7×2 Push Jerk with 2 second pause in catch position on each rep *pause is in the re dip portion *last performed 5/31/17 Conditioning: “Annie” 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups *can also do wb sit-ups 20/14 Cash Out: 1 attempt max...

6/21/17 “Isabel”

Strength: 5 sets of 3 touch and go hang power snatches (building) Conditioning: “Isabel” 30 snatches for time *6 min cap Cash Out: 2x 500 meter row :90 rest between sets *5 burpees per second you are above or below your score best score *record higher...

6/20/17 “Angie”

Strength: 15 minutes to establish a 4 rep max back squat Conditioning: “Angie” For time 100 pull-ups 100 push ups 100 abmat sit-ups 100 air squats

6/19/17 “Linda”

  Lurongers…so proud of all your success over the past 6 weeks!  GMK will be doing final measurements tomorrow night from 5pm to 7pm.   Conditioning: “Linda” For Time 10 to 1 Bench (body weight) Deadlift (1 1/2 body weight) Squat Clean (3/4...