This Friday the 9th no evening Classes. We have our 18.0 mock Friday night lights with Our guest Roc

Monday 

Kettle Bell strict presses with 1-2 sec pause at lock out position. 

5x3

B)amrap 14

10 pull ups

20 hand stand push ups

30/25 cal row

40 wall balls

Tuesday 

Wod 4 of the Lurong Living Challenge 

For time (13 min cap)

50 cal Row buy in then....

4 rounds of 

10 OH Squats 

10 Toes to bar 

Wednesday  

Bree’s chosen bday wod.... the infamous “Bear Complex” grrrrrh

3-7 sets of 7 reps of the following....

1 Cluster (or clean to front squat to push press)

1 backsquat

1 behind the neck shoulder to over head

=s 1 rep

Thursday

A) 800m run for time

B)400m run for time

C)4 rounds not for time 

5 chest to bar kipping pull ups

10 evil wheels

15 GHD sit ups

20 Back extensions

25 flutter kicks (each leg)

30 banded good mornings

Fri-yay

Morning classes only. We’ll be hosting a “mock Friday night lights.” You are all invited. 6pm- til the last person works out. 

“18.0”

21-15-9 

Alt db snatches 50/35

Burpee over dumbell 

B)”15.1”

Amrap 9 of 

15 toes to bar(hanging knee raises or sit ups)

10 dead lifts 115/75, 85/55, 65/45

5 snatches

Immediately after the 9 min amrap....

“15.1a”

6 minutes to find a one rep max clean and jerk

Saturday 

Partner 17.5

10 rounds 

9 thrusters 95/65, 65/45, 45/35

35 double unders (70 singles)

1 person does a round the other rests. 10 rounds total/5 each. 

Yoga at 11am every Saturday open to non members as well.