* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts.

** Olympic Lifting Class will be cancelled Next Tuesday the 19th

*** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 1-5/side Alternating Pistol Squats

Movement 2 – 10-20 Calories Assault Bike

Pick reps you can maintain on both movements.

2) Football Bar Bench Press Wide Grip: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

WOD:

3) Overhead Squat: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle.

4) Snatch Push Press: 3 sets of 3

Rest 90-120 seconds between sets. Goal should be heavier than last cycle.

5) AQAP:

10-9-8-7-6-5-4-3-2-1 Power Snatch 95/65

20-18-16-14-12-10-8-6-4-2 Wall Balls 20/14

Extra Work:

6) V-Ups: 4 sets of 15-2 reps

Rest 90-120 seconds between sets.

7) Dumbbell Floor Press: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments