ANDY downunder

Wednesday

Wednesday 9/3 1. Snatch Grip Push Press+Snatch Balance 5×2+1-Heaviest Possible 2. 3 Rounds For Time: 15 Power Snatch (95/65) 15 Burpees

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Tuesday

Tuesday 9/2 1. 5 Rounds For Quality: 30s Ring L-Sit Hold 20s Hold Bottom of Ring Dip When the 5 rounds are complete, finish with 50 V-Ups. 2. With a Partner, 12 Minute Max Distance Row. Switch out every 250m.* *Each 250m row should be an all out

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Monday

Happy Labor Day!!! Classes only at 9&10am Monday 9/1 “DT” 5 Rounds For Time (155/105): 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting

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Friday

Friday 8/29: 1. Skill: Ring Row/V-Outs 2. 10-9-8-7-6-5-4-3-2-1 For Quality: Ring Row V-Out Strict Ring Dip

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Thursday

1. EMOM 6 Minutes: 2 Hang Snatch 80% 2. 5 Rounds For Time: 5 Deadlifts (275/185) 7 Burpees 9 Box Jumps (30/24″)

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Wednesday

Wednesday 8/27: 1. 5×3 Push Jerk-Heaviest Possible 2. 3 Sets for Max Reps:* 45s KBS (1.5/1), Rest 15s 45s Push Press (95/65), Rest 15s 45s Row/AirDyne (Cals), Rest 15s *Score is total reps completed.

RYAN HORN

Tuesday

Tuesday 8/26: 1. Hang Power Clean-Heavy Double 2. For Time: 5 Hang Power Clean (185/135) 50 Double Unders 4 Hang Power Clean 40 Double Unders 3 Hang Power Clean 30 Double Unders 2 Hang Power Clean 20 Double Unders 1 Hang Power Clean 10 Double Unders

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Monday

Monday 8/25: 1. 4×3 1 1/4 Front Squat-Heaviest Possible 2. “Nancy” 5 Rounds For Time: 400m Run 15 OHS (95/65)

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Friday

1. 5 Rounds For Time: 5 Power Cleans (155/105) 20 UB KBS (2/1.5)* *Penalty: If a set of KBS is broken, finish the set and then run 200m before advancing to the next round. 2. Flexibility: Hold Pike Stretch 2 Minutes 1 Minute Each Side, Super

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Thursday

Thursday 8/21 1. Skill (Practice for 10 Minutes):* Max Height Jumping Push Up 2. 10 Rounds For Time: 5 Burpees 5 Handstand Push Ups 5 Pull Ups *Place plates on each side of your hands, explode out of the bottom and onto the plate stack.