Christie’s Class:

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

5:30 crew

Training:
3 sets:
12 SDLHP – 125#/80#
Row 90 sec @ 90% effort
rest 2 min
+
3 sets:
12 db thrusters – 35/20#/h
AMRAP Double Unders in 60 sec
rest 2 min
+
3 rounds as fast as you can:
20 box jumps unbroken – 20/14″
25 sit ups

post reps of doubles and notes to comments
do not time the last couplet
welcome all new dawgs, competition shirt short list coming

5:30 crew rest day

Christie’s Class:
Row 250m
30 Lunges
Row 250m
30 Knees to elbows
Row 250m
30 Pushups
Row 250m

Post time to comments.

*Christie’s classes for this week are: Monday 9am and 6pm, Wednesday 9am and 6pm, and Friday at 9am only.

5:30 crew- For time: row 500m

post time to comments as well as avg watts for distance divided by your BWT in lbs
(i.e. 1:26, 2.8)

Christie’s Class:

Thruster 1-1-1-1-1-1-1 reps

Max pullups

Post loads and total pullups to comments.

5:30 crew

part 1:
7 rounds for time;
245#/165# Dead Lift x 10
50 double unders

rest 8+ hours

part 2:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips

post time for part 1 and total reps for part 2 to comments
(i.e. 6:23 and 240 reps)
chest to deck, NOT belly to deck for push ups and burpees
arms come to full extension at the start of every ring dip rep and the end of every rep

Christie’s Class:

“Diane”
21-15-9
Deadlift
Handstand Pushup

Post load and time to comments.

5:30 crew
1 minute AMRAPs x5
rest
5K row for time and power

Christie’s Class:

Front Squat 3-3-3-3-3 reps
Shoulder Press 1-1-1-1-1 reps

Post loads to comments.

5:30 crew

7 rounds for time:
7 unbroken hang squat clean
7 unbroken HSPU
(the HSC weight starts at 95#/55#; you add 10# per round, i.e. 95 1st round, 105 2nd round…; the HSPU are thumbs under shoulders); unbroken means when you pick it up off the floor, it cannot touch the floor again until all 7 reps are done

post time to comments.  double tomorrow