Sunday 160403

Strength*:
50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail

MetCon*:
20 minute amrap
5 strict pullups
5 stone to shoulder AHAP
5 box jumps (30/27)

Every 5 minutes:  Perform a 100′ 100# duck walk.  100′ is redline to redline and back.

* Scale as needed

Sunday 160320

Class Announcement: No class next Sunday, March 27th (Easter Sunday).

MetCon*:
“Endless Winter”
60 minute amrap
800M run
8 hang power cleans (185/125)
100′ yoke carry (450/350)
4 rope climbs

*Scale weights, reps, etc. as needed.  In case of snow/heavy rain this Sunday (it’s forecasted–how appropriate!!), there will be a sub for running.

Sunday 160313

Strength:
a.) Offset Waiter Carry EMOTM 10 Min (53, 70/35, 53)
b.) Strict Press 3-3-3-3
c.) Establish a 5 RM log clean and press

MetCon*:
3 RFT
150′ db farmer carry 70/55
4 1 arm alt. db snatch 70/55
2 tire flips
4 1 arm alt. db snatch 70/55
150′ db farmer carry 70/55
Rest 2 minutes

150′ is from the end of the building to the white arrow on the ground in the bank drive-through and back.

* Scale as needed