Tuesday 12-22-15

"BARBARA"

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Monday 12/20/15

1.

Deadlift

3 rep max

2.

3 rounds for time of:

10 clean and jerks (95/135)

20 toes to bar 

Friday 12-18-15

1.

“Karen”

150 wall ball shots for time

2.

single arm

DB rows

4x10 

Thursday 12/17/15

1.

50 DU

1 power cleans (205/135)

40 DU

2 Power cleans

30 DU

3 Power Cleans

20 DU

4 Power cleans

10 DU

5 Power cleans

2.

accessory

2 rounds (not for time)

30 sit ups

15 super man

Wednesday 12-16-15

1.

“Helen”

3 rounds

400 meter run

21 kb swings

12 pull ups

2.

3 rounds not for time

5 good mornings

15 toes to bar

Tuesday 12/15/15

1.

1000m row

5 rounds

15 push ups

10 Dips

5 HSPU

2.

accessory work

2 rounds

100-meter heavy farmer’s walk(barbell,KB,DB)

Max bar or rope hang 

Monday 12-14-15

1.

Snatch:

 2, 2, 1, 1, 1, 1, 1,

2.

Clean and jerk: 

2, 2, 1, 1, 1, 1, 1

3.

Front squat: 

2, 2, 1, 1, 1, 1, 1

Tonight is the CFP present wrapping party. There will be NO 6pm class tonight.