Friday, April 29, 2016


Free "Trial" workout tomorrow at 9:00 a.m.
Come check us out and bring a friend for double the fun!! 

Some GHD Sit-up fun...............
Arm/Leg Swings
2 rounds of:
5 Shoulder Press (empty bar)
10 Kipping Glides
15 Ab-mat Sit-ups
20 Walking Lunge

MOD (15:00 CAP)
“Curtis P”
1 Clean, 1 Lunge each leg, Push Press = 1-rep
Work up to a heavy single

WOD
Conditioning
Masters Tour 2016 Rx WOD#3
12:00 AMRAP
10 Burpee Box Overs (jump or step)
20 T2B
30 Cleans (power or squat)
40 Pull-ups
50 KB Swings
60 DU’s
Rx
30-44 all 24”, 155/105#, C2B, 53/35#, DU’s
45-54 24/20”, 135/95#, PU’s, 53/35#, DU’s
55+ all 20”, T2B or KTE, 115/75#, 53/35#, PU’s or RR’s x 2, DU’s or SU’s x 3

SCALED
30-44 24/20”, T2B or 2x Situps, 95/65#, RR or 100 Air Squats, 53/35# Russian, 60 DU’s or 2x SU’s
45-54 all 20”, T2B or 2x Situps, 95/65#, RR or 100 Air Squats, 53/35# Russian, 60 DU’s or 2x SU’s
55+ all 20”, T2B or 2x Situps, 65/45#, RR or 100 Air Squats, 35/18# Russian, 60 DU’s or 2x SU’s

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