4/3/15 Front Squats and 3 rd FAST!!! Comp has AM and PM SESSION

Fitness

A. Front Squat (from floor) 3 reps x 5 sets start light and work up to moderate

B.  3 rds at 97% EFFORT

10 Pullups

15 Burpees

20 Goblet Squats 44/26 (light and FAST)

300m Row

rest exactly 3 mins

Competition

AM Session

A. Push Press, 2 reps x 5 sets, 3min

B. Power Clean. Squat Clean. FS 1.1.1 x 4 sets, 3 min – moderate 40/50/60/70% 1 RM Power Clean

C. Back Squat, 20-15-10-5 – start heavy and reload per set, rest 3 min b/t sets…40/50/60/70%
 
PM Session

3 sets @ 97%:

10 Kipping Pull-Ups
15 Burpees
20 Goblet Squats – 35lb/26lb KB (fast)
300m Row

Rest 5min after each round

Fitness

Gritter

Van  RX              14:23

Scott  RX            15:36

Burt  RX             15:46

David  RX           16:55

Jacob  RX            17:03

Marcos  RX          17:08

Anne  RX             17:21

Clayton  RX         17:52

Brantly  RX          18:29

Bryan  RX            19:02

Blake  RX            19:43

John 18               16:49

Miranda  26         16:49/ A.110

Sydney  18         16:49

Chad  35            17:23

Alice  26             17:45

Misty  18             17:49

Katy  26              17:56

KRev  18             18:05

Nicole  26            18:10

Dara  18              18:23

Jeff  44                19:18

Bobby  35            20:03

Betsy  26             21:01

Comp

Gritter

Carole

Ryan

Todd

Colt

Lori

Bekah

4/2/15 Row/Bench/Run

25 AMRAP

200m ROW

15 Close Grip Bench

20 Mountain Climbers (1ct)

400m Run w/ 10 Airsquats at 200m 

4/1/2015 DB FLYs…10 AMRAP…ROW SPRINTS

Fitness

A. Db Flys and Db Strict Press

B. 10 AMRAP

7 Wallballs

14 Medball Abmat Situps

21 Lunge Steps

C. 3 Attempts at FASTEST 250m ROW!!!

Competition

3 min @ 90%:
5 Wall Balls – 20#
5 OHS – 65lb

–3 min

3 min @ 90%:
25 Double Unders
5 Strict Ring Dips

–3 min 

3 min @ 90%:
5/arm DB Snatch @ 50lb
20 Walking Lunges

–6 min rest

REPEAT

Fitness

Gritter              A. / B.

Betsy             3+14/58.1

Blake  RX       5+1/47.2

Bryce             5+9/56.8

Dara              5+7/1:05.2

Don  RX          5+1/51.8

Ewell                 5/49.0

Geer               5+5/52.6

Grand Champion   3/1:18.2

Jacob  RX        5+8/45.9

Jason                 6/45.5

Jay                 6+5/48.7

Jeff  RX           5+3/47.5

Katy               6+3/59.7

Lane  RX         4+14/49.4

Marcos  RX      5+14/44.5 

Miranda  RX     5+11/56.3

Misty              4+41/53.5

Nicole             4+40/55.5

Richard               4/55.4

Robin             5+16/54.0

Comp

Gritter

Todd

Mike K

Carole

Anne

Charlie

Ryan

Hal

Van

Steven

Lori

Colt

Bekah

Bryan

Melissa

Spencer

Mandy