09.08.16 Thursday

Jamie R. looking fierce working through snatches in her Oly Weightlifting program!
Jamie R. looking fierce working through snatches in her Oly Weightlifting program!

STRENGTH/SKILL:
1) Max Broad Jump: 3 attempts
2) Max Set of UB Double Unders: 3 Attempts
3) Max Distance UB Farmer Carry AHAP (2KB)

METCON:
Row 2k or Run 1 Mile
Rest 3:00
Row 1k or Run 800m
Rest 3:00
Row 500m or Run 400m
*Must either row all or run all*

AFTER PARTY:
5:00 of Static Stretching
________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Modified “Paul”
3RFT:
50 DU/SU
35 Situps
Overhead Med Ball Carry to the Dumpster and Back

In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009. To learn more about Paul, click here.

AFTER PARTY:
Mobility

Trivia QOD: Which colors do colorblind people have trouble distinguishing?

03.05.15 Thursday


STRENGTH:
Shoulder Press
1×5 @ 60% 1RM
1×5 @ 65% 1RM
2×5 @ 70% 1RM

WOD:
AMRAP 12 Minutes
10 M Bear Crawl
10 Air Squats
10 M Broad Jump
10 Plank Ups
10 M Crab Walk
10 Lunges
10 M Broad Jump
10 Situps
_______________________________________________________________________________________________
6:00am CFLite
“Annie”
50-40-30-20-10  
Double-unders  
Sit-ups

AP: 3 x 10 Hard Ring Rows

QOD: Did you get a PR on your Back Squat today? If so by how much?