Announcements

All Levels
2 Person Teams
5 Rounds
7 Russian KBS
7 KB Squat Cleans
7 OVHD KBS
7 Headcutters
*Partners alt. rounds while one partner goes the opposite partner must hold medball overhead

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All Levels
A.  12:00 Alt. EMOM
even: 5 Lateral Lunge / Side
odd: 5/arm Russian Sit-ups

B.  5 Rounds
100 M Lateral Slide (50 m lead w/ right, 50 m lead w/ left)
100 Singles
100 M Waiters Walk  @ 24K, 20K (50 M R, 50 M L)

Foundations & Performance
20:00 AMRAP
21 Thrusters @ 95/65
18 Double Unders
15 Burpees
12 Deadlift @ 95/65
9 Pull-ups
6 Front Rack Reverse Lunges @ 95/65 (Total)
250 M Row
*Rounds recorded

“Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.” -William Jennings Bryan

Performance & Foundations
A.6:00 EMOM
1 Power Snatch + 1 Hang Power Snatch
*Increase weight 2.5-5 lbs / set 60-70%
*Record Best Weight

B. Snatch DL x3x3 @ 100%+ of Power Snatch Rest 2:00

C1. Back Squats x3x3 by feel Rest :60
C2. Box Jumps x3x3 by feel for height Rest :60

“To know oneself is to study oneself in action with another person.” –Bruce Lee

Performance & Foundations
3 Rounds for Quality
3/side TGU
12/leg Lateral Step-ups
12/side Tic Tacs
12/arm Kneeling Plate Half Moons
300 M Run

“Courage is resistance to fear, mastery of fear, not absence of fear.” –Mark Twain

Performand & Foundations
A.6 Rounds
2 Power Snatches by Feel
6-8 Pull-ups
Rest 2:00
*Power Snatch Weight recorded

B.  3 Rounds AFAP
10 Power Cleans  @ 115/75
6 Push Press  @ 115/75
*Each Round Time is recorded

“I never had a policy; I have just tried to do my very best each and every day.” –Abraham Lincoln

All Levels
2-3 Person Teams
800 M Run
100 Wall Balls
75 Pull-ups
800 M Run
*Teams Run together,  One person works at a time on the the exercises. Can’t move to on to pull-up until on wall balls are complete.
*Time recorded

Next Saturday! Bring someone and let’s have some fun!

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All Levels

A.  12:00 Alt. EMOM
even: 12 Lateral Step-up (Total)
odd: 6 Alt. DB Snatch

B.  3 Rounds
5 Wall Walk w/o pushup
15 Box Jump 24/20
200 M Farmers Carry

Performance & Foundations
3 Rounds
15 Thrusters 95/65
10 Toes to Bar
15 Ground to OVHD 95/65
10 Burpees
400 M Run
*Time recorded

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” –Willie Nelson

Performance & Foundations
A.
10:00 EMOM
1 Power Snatch
*Increase weight 2.5-5 lbs / set
*Record Best Weight

B.
Build to a heavy Front Squat in 10:00
*Record best Weight

C.Front Squat x1x6 @ 90%

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” –Norman Vincent Peale