“Jay Cullottas 60th Bday wod”
Partner workout
For time:
-400 M run together
-60 double unders or 120 singles
-60 DB Hangcleans (50/30)
-60 air squats
-60 sit-ups
-60 DB Shoulder 2 OH (50/30)
-400 M run together
*May do in whatever order they choose, and only one person working at a time
This handsome young man is only 60 years young…Keep up the hard work Jay!!!
Strength:
3-3-3-3-3 Clean & Jerk
Metabolic Conditioning
21-15-9 reps for time:
-clean & jerks (135/95)
-anchored sit ups w/medball (30/20)
-Mountain climbers (L+R=1)
Is that a smile Kaelyn??
By far the best burpee picture all day!!
Strength:
shoulder press 3-3-3-3-3
Metabolic Conditioning:
For time:
-20 shoulder press (65/45)
-20 GHD sit ups
run to road and back
-15 shoulder press (same)
-15 Knee 2 elbow
run to road and back
-10 shoulder press
-10 Toes 2 bar
run 800 M
Congrats to Brian, Kevin, and Jeremy for placing 2nd overall this past weekend at the Hixon Ford Adventure Race in Alexandria!!
Strength:
Backsquat 3-3-2-2-1
(50%-50%-60%-70%-80%)
Metabolic Conditioning:
-20 Backsquats (185/115)
*Athlete will do 1 rep every 10 seconds. If barbell touches the ground before 20 back squats are complete you will rest.
*IMMEDIATELY AFTER*
-500 M row
-50 burpees
-50 situps
Dudes shredded
Strength:
Power Snatch 3-3-2-2-1
(50%-50%-60%-70%-80%)
Metabolic Conditioning:
-20 Power Snatch Buy in (95/65)
3 rounds for time:
-10 pushups
-15 situps
-20 air squats
-20 Power Snatch Buy out (Same weight)
Hellooooooooo….Anyone in there?
Congrats to all of those who ran the Tough Mudder this weekend!!
“Running Annie”
For time:
-50 Double Unders
-50 Sit-ups
-800 M run
-30 Double Unders
-30 Sit-ups
-400 M run
-10 Double Unders
-10 Sit-ups
Girrrrrrrrrrrrrls just wanna have fun!!!!
!!!!! Tuesdays and Thursdays 4:30 & 5:30!!!! attendence has been scarce at 4:30! Bring your kids so we can keep this service available!!!!!
Strength:
Thrusters 3-3-3-3-3
*This should be moderate weight, no one should fail a rep*
