Friday 5.17.19

As many reps as possible in 8 minutes of:

Max reps alternating DB One-Arm Snatches (70/50)

*at the start of each minute complete 5 burpees
(the workout begins with 5 burpees)

1) 5 rounds not for time of:

25 M Prowler Push (AHAP)
5 Tire Flips (AHAP)

“If you can’t pronounce it, don’t eat it.”~Common Sense

Thursday 5.16.19

“Cement Mixer”

Every 3:00 for 7 sets:

400 M Run
12 Toes to Bar

(Slowest round is your score)

1) Every 90 seconds for 7 rounds:

3 Hang Cleans

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”~Ralph Waldo Emerson

Wednesday 5.15.19

5 rounds for time of:

16 DB One-Arm Rows (50/35…8 each)
12 Kipping Handstand Push Ups
8 Deadlifts (275/190)

1) 3 rounds not for time of:

6 Turkish Get Ups (AHAP…3 each)
20 Lat Pull Downs
15 One Arm Lat Pull Downs (each side)

“Prayer is the nearest approach to God and the highest enjoyment of Him that we are capable of in this life.”~William Law

Tuesday 5.14.19

As many rounds and reps as possible in 7 minutes of:

7 Pull Ups
7 Thrusters (95/65)
7 Sumo Deadlift High Pulls (95/65)

1) 4 x 4 Front Squats + 8 Back Squats (climbing)

“A man should never be ashamed to own he has been in the wrong, which is but saying… that he is wiser today than he was yesterday.”~Alexander Pope

Monday 5.13.19

For time:

Run 1 Mile (MHS Loop)
50 Push Ups
50 Walking Lunge Steps
50 Ab Mat Sit Ups

Run 1 Mile (MHS Loop)

“Learning is a treasure that will follow its owner everywhere.”~Chinese Proverb

Sunday 5.12.19

Rest Day

Happy Mother’s Day!

Saturday 5.11.19

Teams of 4 complete the following:

Row for Max Meters in 20 minutes

Partner 1- Rows 250 M
Partner 2- Dball Hold

Partner 3- Plank Hold
Partner 4- Rest

-Each partner will row 250 M at a time to accumulate max meters in 20 minutes as a team. When Partner 1 completes 250 M Row, Partner 2 will move to the rower while Partner 3 moves to the Dball hold and Partner 4 moves to the plank hold, Partner 1 moves to the rest. Keep rotating in this pattern for 20 minutes. 
-Athletes choice on weight of Dball hold. 
-Post total meters to comments. 

Congratulations to Danny and Teonna Clayton on the birth of Isaiah Joseph Clayton! 

“Purpose is God’s responsibility, patience is ours.”~Steven Furtick

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