March 19

I'm back. Sorry for the lack of Blog Updates!

Social Gathering this Friday at 6pm!!

Strength

4 x 6e Leg Wt. Step Up

MetCon

12:00 AMRAP

16 Alt. DB Snatch

16 Goblet Squat

March 9

Strength

5 x 3 Back Squat

MetCon

3 Rounds of 3:00 AMRAP:

3 Power Clean (135#/95#)

6 Push Up

9 Air Squat

1:00 Rest after the 3:00

March 6

A. 5 x 1 Hang Snatch

B. 3 x 10 Bench Press

C. 50 Wall Ball AQAP

or

OPEN WOD 15.2

March 5

Strength

4 x 4 Back Squat

MetCon

2 Person Team Alternating Rounds:

12 Rounds of:

1:00 Row/AirDyne

EST will be CLOSED for the 6am Class.

March 4

Strength

A1. 3 x 10 Seated DB Press

A2. 3 x 20 V-Ups

MetCon

For Time:

50 KB Swing

40 Squat Jumps

30 Push Up

20 Pull Up

10 Box Jump Over

March 3

Strength

5 x 1 Hip Clean + 1 Hang Clean

MetCon

3 Rounds of:

15 Power Clean + Jerk

1:00 Rest

(135#/95#)

March 2

Strength

OHS - Heavy Single

MetCon

OPEN WOD 11.4

60 Bar Facing Burpee

20 OHS (120#/90#)

10 Muscle Up