Friday – 111717

Rob O still going strong after just over 6 years!

Warm-up
3 rounds
10 IYT’s with plates
10 pro/ret pushups

Workout of the Day
15-12-9
Muscle ups
100 double unders after each round

Then

21-15-9
HSPU
Burpee
Then
800m run

*MU sub is 30-24-18 CTB
*Run at 25 min mark if not done

Post your scores to the Whiteboard.

Thursday – 111617

John J!

Warm-up
3 rounds
12 RDLs
6 goblet mobility squats
12 strict press

Workout of the Day
In 12 minutes,

200m sled push (45’s/25’s)
In remaining time

Ladder
Power clean (115/73)
Thruster

Post your scores to the Whiteboard.

Wednesday – 111517

Peter P clearing the bar.

Injury Prevention
Injury prevention
3 min per side smash shoulders with LAX ball
2 min per side banded bully
20 BB overhead stretch w/5 sec hold
(Same as kb OH stretch but with BB)

Workout of the Day
5 rounds
4 min row
1 min rest
*Score is total cals

Post your scores to the Whiteboard.

Tuesday – 111417

Patrick a.k.a. the Karate Kid with a big pull on the Olympic platforms.

Olympic
2 hang snatch + 2 overhead squats

Workout of the Day
16 min AMRAP
10 toes to bar
10 deadlifts (135/93)
10 bar facing burpees

Post your scores to the Whiteboard.

Monday – 111317

Daughter and Father workout! Carla and Rick!

Strength
Back Squat
Find your 10 rep max.

Workout of the Day
5RFT
5 kb snatch (left)
10 walking kb OH lunges
5 kb snatch (right)
10 walking kb OH lunges
20 goblet squats

*(53/35)
*20 min cap

Post your scores to the Whiteboard.