Thank you to Ken Traugott for another amazing Rowing Skills Class! Bring on the rowing for 17.3!

Another amazing week of Open performances!! Pr's, team spirit, community support! Bring on 17.3!

This week a rep from Power Supply Meals will be joining us for our Friday Night Lights starting @ 4:30pm this Friday. They are bringing samples of yummy foods and will be available for questions about ordering Power Supply Meals to be delivered to the gym :)

MONDAY

Strict Press
3 x 8

AMRAP 6
50 DU
30 WB
10 HSPU
REST 5min. 
AMRAP 6
DU 20
10 WB
5 HSPU


TUESDAY

Pull Up Strength Progressions

EMOM12
Min 1,3,5- A-Bike 15/12
Min. 2,4,6- 15 GHD
Min. 7,9,11- Cal Row 15/12
Min. 8,10,12- 15 KBS  


WEDNESDAY

Pause Front Squat
5 x 3 @ 60%

NFT
Squat Snatch Cycling
20  95/65
15  115/85
10  155/105
5  175/115


THURSDAY

21-18-15-12-9
Medball Clean
Push Ups
*15/12 Cal A-Bike after each round. 


FRIDAY

17.3


SATURDAY

Partner AMRAP 8
Partner A- OH SA KB Hold
Partner B- 10 Reverse Lunges
                  2 Shuttle Sprints

Rest 5 min. 

Partner AMAP 8
A- Squat Hold
B- 10 Abmat Sit Ups
   50 DU


SUNDAY

125 KBS
EMOM 5 Burpees


BARBELL

Power Cleans
Bamboo OH Walks
Bamboo OH Squats
 

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