Thursday, June 25th, 2015

Workout of the Day Split Jerk Find your 1 rep max. then “Diane” 21-15-9 reps, for time: Deadlift  Handstand push-ups Level 1: 95#/75# Level 2: 135#/95# Level 3: 185#/115#, bands/ab mats for HSPU’s Fire Breather: 225#/155# Post your scores to the Whiteboard.

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HAPPY BIRTHDAY BRITTA!!!

Workout of the Day Rope Climb then “Britta’s Battle” Partner WOD!! Compete against a partner with the following: 3 rounds for time: Partner A: Run 400m Partner B: While Partner A is running, AMRAP of the following: 5 sledge hits/arm 15 Ball Slams Then Switch The winner is the partner with the most rounds of…

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Friday, June 19th, 2015

Workout of the Day “Filthy Fifty” For Time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood 50 Lunges 50 Knees to Elbows 50 Push Presses, 45 pounds 50 Hip Extensions 50 Wallball Shots, 20 pounds 50 Burpees 50 Double-Unders **Modify movements however you like** Post your scores to the Whiteboard.

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Monday, June 15th, 2015

Workout of the Day Pull Ups 3, 3, 3 then Chin Ups: 3, 3, 3 then Push Ups *3 attempts at max consecutive* then 6min AMrAP Hang Clean 2min RESTthen 6min AMrAP Front Rack lunges **run 200m every time you drop the bar* Level 1: 55#/35# Level 2: 75#/45# Level 3: 95#/65# Fire Breather: 115#/75#  …

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