WOD

AMRAP25
5 Strict Pullups
10 HRPU
15 Air Squats
200m Weighted Run (45#/25#)

Opener:
AMRAP3 – Double Unders

Metcon:
3RFT
21 Deadlifts(155/105#)
15 T2B
9 Push Presses

Closer:
AMRAP3 – Ring Rows

Opener:
AMRAP2 – Burpees

Headliner:
1k Row
50 Pistols (alternating)
30 Hang Cleans (225#/135#)

Finisher:
AMRAP2 – Burpees

Opener:
AMRAP3 – Rope Climbs 15′

Headliner:
AMRAP15
5 HSPU
10 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)

Finisher:
MD2 – Sled Push (+90#/+50#)

Opener:
3 Rounds
Bench Press Max Reps (BW/60%BW)

Headliner:
“Helen”
3RFT
400m Run
21 KB Swings (53#/35#)
12 Pullups

After Party:
AMRAP3 – Strict Situps

Strength:
1RM Back Squat

Metcon:
AMRAP10
Thrusters (75#/55#)
SDHP
3,6,9,12,15 etc.

Finisher:
ME Weighted Plank Hold (45#/25#)

Yoga 10am.
Open Gym 11-1.

Schedule Update, effective 4/7/14.

Monday through Friday:
5:30am – 6:30am
9:30am – 10:30am
4:15pm – 5:15pm
5:30pm – 6:30pm
6:45pm – 7:45pm
8:00pm – 9:00pm (no 8pm class on Fridays)

Mandatory class sign-in on ZenPlanner also starts Monday! Please message me if you haven’t received your password.

Happy 50th, Jim!

Filthy 50
For time:
50 Box jump (24″)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 V-ups
50 Push press (45#)
50 Supermen
50 Wall Balls (20#/14#)
50 Burpees
50 Double unders

Schedule Update, effective 4/7/14.

Monday through Friday:
5:30am – 6:30am
9:30am – 10:30am
4:15pm – 5:15pm
5:30pm – 6:30pm
6:45pm – 7:45pm
8:00pm – 9:00pm (no 8pm class on Fridays)

Mandatory class sign-in on ZenPlanner also starts Monday! Please message me if you haven’t received your password.

Strength:
Shoulder Press 5-5-5

Metcon:
10-8-6-4-2
HSPU
2-4-6-8-10 (each leg)
Front Rack Lunges (115#/75#)
30 Double Unders

Finisher:
ME – Bar Hang

“Death By”
T2B
Power Cleans (135#/95#)
Burpees