Android 17

Saturday Jan 5 2019


Please join us for our weekly FREE community class for the public at 8:15am every Saturday!
Bring your family, bring your friends, but don’t forget to bring your workout gear!

Members; my (Betsy) apologies in the late notice but the first of this month’s gymnastics class is today at 11:15.   Kelly will be leading class helping you work on all things handstand related.   This is a great thing to get some practice on heading into the Open workouts coming soon.   

If you can’t make it today at 11:15, there will be two more opportunities this month  (with a little more notice 😬). Catch Kelly on Friday the 11th at 715am or Thursday the 17th at 415pm. 
1.) Every 1:30 for 7 Rounds
1 Strict Press @ 90%
2.) 18 min AMRAP
35 Double Unders
24 Jumping Lunges
13 Push Press 95/65lb
02 Wall Climbs (nose and toes)
*3.) 10 min AMRAP With a Partner
A: 10 Cal Bike
A&B: Accumulate 10 Toes to Bar
B: 10 Cal Bike
A&B: Accumulate 10 Pullups
*4.) 15-12-9
Banded Side Shuffles each direction
Banded Goblet Squats 70/53lb
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3 reps at 75# instead of 90%
9+2 lunges
107-110 SP, 245 DL
Sp 75x2’s
1 rep more than Tom Fam.
Back and forth between 195# and 205#
80# SP
5 rds and 2 lunges
SP at 185 for 3 , 190 for 1 and 195 for 3
4 rounds
140# Sp
7 rounds + 35 DUs
Strict press singles: 5 @ 160, 2 @ 165# / DL from 1/4/19: 7 singles @ 415# / No more EC because we needed to jet to take care of company.
75/3 77/2 82.5/2/ 4+16dus RX
All things KB
2HS (ish)/SA S + = Sq/SA Cln + = Sq/SA Snatch + = Sq/ SA Cln&PP += Sq/KB Lunges --> 20 Kickstand Sw/20 BOR/50 SU/V-up & Boats/Rot Abs/Tactical lunge/100SU
6 + 13 S2OH
155# Strict Press