Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Complete 10 rounds for time of 3Rt/3Lt Turkish get ups and 1 rope climb
- Max height box jump then back squat 1-1-1-1-1
- 10-9-8-7-6-5-4-3-2-1 reps for time of chin ups, front squats (BW NTE 60%), ball slam (40/30#)
- Complete 6 rounds for time of: 15 box jumps (24/20″), 5 clean and jerks (135/95#)
- Deadlift 10-10-10 then 5×40 yd prowler
- Tabata pull ups, Russian twists (25/15#), wallballs (20/14# to 10/9′), cal row
Iron Phoenix Notes: The sign up is on the door for our in house competiton happening on May 21st. Sign up by May 14th.
CFE Notes: Join Coach Kehl tomorrow at 4:30 for CFE. Check the blog tonight to see what the workout will be!
Community Notes: Happy Birthday Chris A!
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In ANY order, complete:
75 KB Thrusters (53/35)
75 Burpees over KB
At minute 10, run an 800m run and continue until you are done with the 75/75.
If you finish the 75/75 before minute 10, you can use that time to rest before the 800m run.
Happy Birthday Chris!!!
Happy birthday Chris!!
Happy birthday Chris!
Nice form, Bre!
Happy Birthday, Chris!
Happy Birthday Chris!!
Happy birthday Chris…
Kehl 17:18 Rx
Rach 15:45 Rx
Mike C. 17:15 Rx
Lombardi 14:16 (finished the 75/75 @ 8:19!)
Greg 🙂