10 Rounds of:
10 Toes To Bar
10 Ground to Overhead, #95/#65
2 Position Snatch (Hi-Hang, Low-Hang 2″ from floor): 7 singles working to a 1RM for the day.
Don’t cry because it’s over. Smile because it happened. (Dr. Seuss)
5 Rounds of:
20 KBS, #70/#53
30 Sit Ups
Rest Exactly 2 minutes between rounds.
Work up to a heavy (not max) set of: Power Clean + Front Squat + Jerk.
A woman’s mind is cleaner than a man’s: She changes it more often. (Oliver Herford)
4 Minutes of Clean and Jerks, #135/#95
4 Minutes of Rowing for Calories
4 Minutes of Burpees
Your score is the sum of all three movements. There is no rest time between movements.
Back Squat 6 x 6 @ 70%
DJ Lucky Lou 14.5
Sell yourself short on nutrition and you’re selling yourself short on maximizing your physique development. (Ernie Taylor)
Open Gym 10:00am – 12:00pm
3 Rounds of:
21 Kettlebell Swings #53/#35
Find 1 Rep Max Squat Snatch
Strength is happiness. Strength is itself victory. In weakness and cowardice there is no happiness. (Daisaku Ikeda)
“Fight Gone Bad”
1:00 Wall Balls
1:00 Sumo Deadlift High Pulls #75/#55
1:00 Box Jumps 20″
1:00 Push Press #75/#55
1:00 Row for Calories
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point. This workout will be done in heats so you can have someone count your reps.
1 Rep Max Front Squat
Got a lil’ Captain in ya?
We don’t know who we are until we see what we can do. (Martha Grimes)
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