Monday, March 26th, 2018

What to expect this week?
Monday
Strict Press Cycle – Week 3, moderate weight squatting, push ups
Tuesday
Regular CF – Being upside down, moderate pulling, pull up bar and body-weight gymnastics
Endurance – Longer EMOM, Wall walks, moderate pulling, pull up bar and body-weight gymnastics
Wednesday
A variation of a Benchmark workout. Moderate squatting
Thursday
Regular CF – Jumping, light-moderate pulling, lunging, core
Endurance – Same movements as regular class – tabata style
Friday
Running, snatching, climbing
Saturday
Partner WOD. Rowing, pull up bar gymnastics, moderate pulling, light squatting, body weight gymnastics and jumping
_____________________________________________________________________________

Strict Press Cycle – Day 1, Week 3
5 Reps @ 75% of 90% of 1 RM
3 Reps @ 85% of 90% of 1 RM
1+ Reps @ 95% of 90% of 1 RM

6 Minute AMRAP:
6 Front Squat
12 Hand Release Push Ups (Feet on 45# Plate)

L1 – 95/65#, L2 – 115/75#, L3 – 135/95#

Core Down
30 GHD Sit Ups
Accumulate 1 Minute in L-Sit
(Rest as needed for both movements)

L3
Garza 4+10
Megan 4+2
Heim 5
Angie 3+3
Ben 4+4
Smitty 6+2
Carolann 3+10
Toph 5
McKown 5+2
Brett 5
Marion 4+13
Cory 6+10
Kapitan 5+5
Herder 5
Patrick 4+1
Colt 5+1
Sarah 4+7
Jen R. 3+9

L2
Fruh 3+3
Best 4+12
Tonya 3+10
Jon S 4+6
Terra 4+18
Nicholl 3+12
Woo 3+4
Christy 4+11
Josh W 4+9
Sean 5+6
Robin 3+10
Alan 3+7
Adam 4+3

L1
Shaq 4+16
Scotty P 4
6’9″ 3+16
Val 3+14
Ginger 4+8
Nate 3+14
Chris 6
Monte 3+6
Matt 3+17
Travis 3+2
Max 4+6

MOD
John H 3+5
Simons 4+6
Liana 5
Janet 4+10
Aimee O alt
Jared alt
Michele alt
Michele alt
Erin H 5+15
JLord 4+11
AMcKown 3+12
Belinda alt
Travis alt
Laura T 4+10
Rebecca 5+10
Tweedy 4+6
Kelly G 4+2
Rashell 4+6
Marty 5+16
Kristin 4
Shawn 3+6
Melody 4+4
Leslie 4+3
Tracy 3+5
Susie 2+11
Jeff 5+5
Michelle 3
Trina 4+1
Becky 4+7
Mark 3+9
Kristi 3+8
Nataleigh 3+12
Shannon 2+3

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