50 of each

Wall Ball

Pull Ups

Box Jumps

Sit Ups

Push Ups

Who is going to be the king and queen of the workout.

DB in each hand - Weak hand OH with DB - other hand down at your side

10 - Lunge in place ( R/L = 1)

20 - Thrusters

Switch arm placements - Strong hand is OH and weaker hand is at side

10- Lunge in place (R/L/=1)

20 Thrusters

40 Wall Ball

40 Pull Ups

For Posting

Jackie

1000m- Row

50 - 45# thrusters - using barbell

30 pull ups

#2
OHS work- 5×5 - see how strong you are getting by now

COME BRING SOME FRIENDS. THEY DONT HAVE TO BE IN SHAPE TO PARTICIPATE. EVEN I CAN PARTICIPATE.

Wow!!! What an awesome crowd for a Maximum Effort workout. We had 31 people on a cold and snowy night. Jo, who lives in Denver, came back for a visit. She brought Jacqui. Also Trish brought Kelsey and Beth (who unfortunately or fortunately lives in New Hampshire). The workout was punishing, with maximum effort extended on plyo jumps and then a maximum effort on pull ups. The :30 rest between each round was barely enough time to catch your breath before starting again.

Fast J did 418 reps over the entire time and had the most of any male

Tracy did 367 reps - unaided in her pull ups which was the most unaided by any female.

10 ROUNDS - MAX EFFORT- NO TIME LIMIT- GO TO FAILURE

:30 REST BETWEEN ROUNDS - TOTAL SCORE COUNTS

PLYO JUMP
PULL UP

50 FLOOR WIPERS

10 - BODY WEIGHT DEADLIFTS - OR AS CLOSE TO BODY WEIGHT AS POSSIBLE

25 - BOX JUMPS

X3

SUPERMANS: 3 POSITIONS X :30 OR :45 FOR THE MORE ADVANCED

DONT FORGET YOUR OHS AND SNATCH WORK

Jake Earle provided us with a refrigerator so that we could keep our water cold. Since that time we have diligently stocked it, along with several peoples contributions every month or so, so that there can be cold water for those who forgot to bring theirs. SInce we have many new people, Im not sure that everyone is clear on exactly what the policy is. The water cost $1.00 per bottle which helps us replenish the supply as well as pay for the electricity to run the refrigerator and also helps offset some of our outrageous energy bills in the winter. I know this is a small thing in the scheme of everything else but it helps the gym run smoothly.

HANG CLEANS - DIPS

15 - 12 - 9 -

HEAVY HANG CLEANS - BUT SAFE

#2

OH SQUAT WORK

Please make sure that you wish her a happy birthday on your next visit.