Sunday 170730

Class Announcement:  No class August 20th

a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 5-5-5-5
b.) 1 x Forward sled pull x 100′; Backward sled pull x 100′

3 RFT:
10 Tire Flips AHAP
15 Front Squats (185/125)
20 Double Unders
* Scale as needed

Sunday 170716

“Strongman Total”
Unlimited attempts and time to establish a 1RM at each lift/carry

Back Squat
Bench Press
Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Combine your best efforts to come up with your total.  Post each 1RM to comments.

Half of the class will start with the Yoke Total while the other half will start with the strength portion of the class.

Sunday 170709

a.) Max time crucifix hold @ 10-25 pound db’s*–aim for 30 seconds
b.) Bench Press 3-3-3-3
c.) 3 rounds of stone load (or keg) for max reps in 30 sec or do 5 reps w/ 90 sec rest in between rounds

Stones to Shoulder
Muscle Ups

*Scale is pull-up / ring dip combo