Tuesday 05/23/17

Back Squat
8-8-8-8

then

3 rounds, not for time:
200ft sled drag
max rep toes to bar

Monday 05/22/17

Linear Strength W04D01
Shoulder Press
4 x 8

-then-

“Forerunner”
20 Min Amrap
Run 400m
Max Rep S2OH @ BodyWeight

Sunday 05/21/17

Open Gym 2 – 5

Running Club 2pm

Saturday 05/20/17

Team Wod @ 9am

Friday 05/19/17

Linear Strength W03D05
Bench Press
4 x 8

-then-

“Inferno Crater”
For time:
30/25 Row Calories
20 Burpee Box Jump Overs 30/24
10 Sandbag Over Shoulder 150/100

Thursday 05/18/17

“Dim Mak”
For time:
Single Arm Dumbbell Overhead Walking Lunge, 70/45, 100ft
100 Double Unders
50 Wall Balls 20/14
10 Bar Muscle ups
50 Wall Balls 20/14
100 Double Unders
Single Arm Dumbbell Overhead Walking Lunge, 70/45, 100ft

Wednesday 05/17/17

Linear Strength W03D03

Back Squat
4 x 8

Shoulder Press
4 x 8

Tuesday 05/16/17

HERO-LungerScott_Scooter

“Scooter”
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Monday 05/15/17

Linear Strength W03D01
Power Clean
2RM

-then-

“Hang Tight”
For time:
Run, 800 m
10 Hang Power Cleans, 135/95
Run, 400 m
15 Hang Power Cleans, 135/95
Run, 200 m
20 Hang Power Cleans, 135/95
Run, 150 m
25 Hang Power Cleans, 135/95

The 9am class returns today.

Sunday 05/14/17

No Open Gym
No Running Club

The 9am class returns tomorrow, Monday May 15, 2017.

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