Rope Climb/C+J

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Clean and Walk

3 Rounds of:
21 Hang Squat Cleans, 35/25lb DBs
100m. Farmers Walk, 140/110lbs.
30 GHD Sit-ups

Press/Helen

Press 4×4

Ring dip? or KARATE KICK!!!

“Helen”
3 Rounds of:
400m. Run
21 KB Swings, 55/35
12 Pull-ups

Run/Thrust/Pull

Four rounds for time of:

Carrie

Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).

GWOD – Kelly

“Kelly”

5 Rounds of:
400m. Run
30 Box Jumps, 24/20″
30 Wall Balls

GWOD – Prowler / HSPU * C2B / DU

4 Rounds of:

20m. Prowler Push, choose your weight
Max Handstand Push-ups

Rest as needed between exercises

then

5 Rounds of:
7 Chest To Bar Pull-ups
21 Double Unders

Nancy

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Holiday Hours:
We will be running class at 8, 9, and 10am on Monday.

Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14,Jay Maroney 14:59.

GWOD – Power Clean … Wall Ball / Muscle-Up

Power Clean 5×3

the

4 rounds for time:

21 Wallball shots

7 muscle-ups

DU/ BJ/ KBS

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise Thomas 10:50 (20″ box, 1 pood KB), Spencer Hendel 11:46, James Hobart 12:00.

Rock climbing this Friday. Get the dirt here.

Mups/Squats

Three rounds for time of:
12 Muscle-ups
75 Squats

Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50