Sunday Oct 14th
20 Min AMRAP 10 Kneeling Half Moon 4 Clean 10 Tire Flips Monday Oct 15th "J.T." 21-15-9 reps of: Handstand Pushup Ring Dips Pushups Tuesday Oct 16th Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Compare to 4/3/18 Wednesday Oct 17th Accumulate 7min L-Sit Thursday Oct 18th Doubles and Oly 16-17 / 35-49 Divisions For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches M 16-17: 185-205-225-245 lb. M 35-39: 185-205-225-245 lb. M 40-44: 185-205-225-245 lb. M 45-49: 145-165-185-205 lb. F 16-17: 135-145-155-165 lb. F 35-39: 135-145-155-165 lb. F 40-44: 135-145-155-165 lb. F 45-49: 115-125-135-145 lb. squat cleans M 14-15: 185-205-225-245 lb. M 50-54: 205-225-245-265 lb. M 55-59: 185-205-225-245 lb. M 60+: 155-165-185-205 lb. F 14-15: 135-145-155-165 lb. F 50-54: 135-145-155-165 lb. F 55-59: 115-125-135-145 lb. F 60+: 95-105-115-125 lb. Friday Oct 19th Pat Cahill 17 min AMRAP ( his years of service) 200 meter Run Bench Press until you fail, no letting go of the bar 95/135 Keep track of rounds and reps Saturday Oct 20th "Manion" Seven rounds for time of: Run 400 meters 135 pound Back Squat, 29 reps
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schedule:Monday- Archives
February 2025
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