Short Kelly

Congratulations to KZ and SS for their Overhead Press PRs!!!

KZ - 79#

SS - 64# 

Congratulations to DF and BB for their Back Squat PRs!!!

DF - 209#

BB - 187#

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon ~ Modified version of "Kelly"

Monday: 15 min AMRAP . . . 

Tuesday: 12 min AMRAP . . . 

  - run 200m / row 250m

  - 15 wallballs

  - 15 box jumps

Monday

15 min AMRAP . . .
KZ - rowing, 11# wb, 17" box  - 4 rounds + 15 wb + 11 jumps

SS - running, 12# wb, 16.5" box - 4 rounds

LP - rowing, 8# wb, 19" box - 4 rounds + 115 m row

MaTo - running, air squats, 11" box - ? rounds, but perfected his squat!!!

BH - running, 8# wb, 3 green boxes - 4 rounds + 4 wb

Tuesday
12 min AMRAP...
DF - running, 12# wb, 13" box - 3 rounds + run
KE - rowing, 11# wb, 20" box - 3 rounds + row + 8 wall-balls

"Short Kelly": Run/Row, Wallballs, Boxjumps

Strength:  3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  A modified version of "Kelly" -- AMRAP in 15 minutes of . . .
   - run 200m (0.13 on treadmill) or row 250m
   - 15 wallballs
   - 15 boxjumps

DH:  5 rounds, 12# wallballs
KZ:  4 rounds + row, 11# wallballs
RD:  5 rounds + 0.11 run, subbed thrusters (10# dbs) for wallballs