We are closed next weekend since we are hosting an L1 cert. As a result, we will be going 5 days in a row this week and will take the weekend off.
Weightlifting
“Cannonball”
21-18-15-12-9-6-3 reps for time of:
Unbroken KB Swings “Cannonball” consists of completing seven UNBROKEN sets of kettlebell swings. Begin the workout by completing 21 consecutive KBS then set the kettlebell down, resting only long enough to complete another unbroken set of 18. If a set is “broken” you must repeat that set. Continue descending by 3 reps each set to completion.
Games – 106/70
Regional – 88/1.75pd
Open – 70/53
Gymnastics
30 Burpee MUUPs for time
Conditioning
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40…15-10-5
Unbroken Unders
Alternate 1 – 10-20-30-40-50-40-30-20-10
Alternate 2 – 5-10-15-20-25-20-15-10-5