Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Hang clean 3-3-3-3-3 then 1000m row
- Partner Interval AMRAP in 13 minutes of 5 box jumps (30/24″), 7 KBS (70/53#), 9R/L mountain climbers
- Complete two rounds of 1 minute on, 1 minute off of: DB push press (50/30#), weighted pull up (50/30#), row (1 cal = 1 rep), burpees
- 1/2 Kalsu – 50 thrusters (135/95#) for time. Perform 5 burpees at the start of each minute
- Max height box jump then back squat 2-2-2-2-2-2
- Complete 4 intervals of max reps bench press (60-70%), 400m run
Notes: A 7:30am heat time was added for Saturday. (You crazy early birds!!) We’ll have the gym open by 7:00am for folks to warm up. If you switch class times, please remember to take yourself out of your original heat!
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Anyone up for a Beer Exchange/case swap in the near Future? Let me know who is down. Filchner, Fili, Dave & Erin are in. Probably have a $30 minimum on a case, start a list so no duplicates and end up with a nice variety pack of micro brew hopefully before New Years.
I’m in for a beer swap.
I’m in for beer swap, too!
Dave self admittedly forgot to post the sign up last evening, but we will be there tomorrow by the 7:30 heat so folks can sign up with their name and beer choice.
In for the swap.
I’m in.
Who wants to do 1/2 Kalsu with me tomorrow?
Crickets…
seriously!
It was pretty horrible…
Nikki I’m in for quarter kalsu
Phil I like your style
Kehl- What was the name of that place you were telling me about yesterday that’s having the sale on left over equipment from the competition?
What’s your email…?
tbeyer22@gmail.com
thanks!
Thanks Robbie, spam is on it’s way!!
https://www.google.com/url?sa=i&source=images&cd=&docid=u_FePgE4ZBqB7M&tbnid=rBYd8zF-q1oqwM:&ved=0CAUQjRw&url=http%3A%2F%2Fknowyourmeme.com%2Fmemes%2Fevil-toddler&ei=ZQ-zUvSvJLHisAS8hYCwBg&psig=AFQjCNGnOhFdxI3Po15ckeUpwOxj8uOGFw&ust=1387552972831571
Phil, are you calling me an Evil Toddler?? If so, you’re probably not too far off but it hurts a little when someone actually says it. Ha!!
hahah i meant to post just this schemy pic:
http://i2.kym-cdn.com/entries/icons/original/000/011/548/3059_135068129530.jpg
Nice of you to put up a throw back Thursday picture. You were a cute kid Phil!! =)