Month: May 2016

KBS-HPC-OHS

PREP #1 For Time: 4 rounds 24 KBS (53/35) 12 Hang Power Cleans (135/85) 6 OHS *15min time cap CASHOUT: 500-400-300-200-100M row rest to work is 1:1 + Abs by Mindy

MEMORIAL DAY MURPH

We will be running Murph heats from 7AM-10AM. These are our only class hours for Memorial Day. “MURPH” 1 mile run 100 Pullups 200 Pushups 300 Squats 1 mile run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats …
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OPEN GYM 8-10AM

OPEN GYM and makeup day 8-10AM

RUN-BS-SB

PREP #2 BUY IN: Deadlift; build to a 3RM THEN… 12min AMRAP 150M Run 5 Back Squats (225/145) 15 Slamballs (40/20)

RUNNING JT

PREP #3 BUY IN: Push Jerk; Build to a tough triple (not a 3RM) THEN… “RUNNING JT” 21-15-9 HSPU Ring Dips Pushups *Run 400M before each round


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