5/23/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Optional: Work up to a 15 Rep Max Bench Press
*Warm up and pick a weight you want to try, give it one max effort set whether you get 10 or 20 reps

Then….

Make Up/Challenge/Skill DAY

For Time:
1 Minute Bike (90% Effort)
80′ 1-Arm DBell Overhead Walking Lunges (70/45) (50/30) (35/20) (25/10)
80 Double Unders (20 DU’s) (160 Singles)
20 WallBalls, girls to 9′ (Heavy)
12 Ring Muscle-Ups (Bar MU’s) (12 Ring Pull-Ups AND 12 Rings Dips) (Pull-Ups/Dips with Bands) (Ring Rows/Hands on Box)
20 1-Arm DBell Overhead Squats (70/45) (50/30) (35/20) (25/10)
4 Rope Climbs (1 Rope Climb) (12 Progressions)
20 DBell Snatches, Alternating (70/45) (50/30) (35/20) (25/10)
400m Run
8 Ground-to-Shoulder with Sandbag/Stone/DBall

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch
– Nicole – 130# Power Snatch

– Dan – 155# Power Snatch
– Mark Mc. – 135# Power Snatch
– Pete – 140# Power Snatch
– Jake – 160# Power Snatch
– Mike H. – 155# Power Snatch
– Christina – 85# Power Snatch
– Erik – 140# Power Snatch
– Sean W. – 225# Power Snatch
– Justice – 65# Power Snatch
– Angie P. – 94 Consecutive Double Unders
– Jim N. – 217.5# Back Squat
– Andrew J. – Strict Bar Muscle Up
– Christina – Strict Handstand Push Up
– Atlas – 12# Deadlift

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