Group PVC Snatch
31heroes photo
CF Kids
Gr Farmers Carry
Caitlin Tire Flip
17
May

Saturday

By • May 17, 2013 • Uncategorized • { 0 }

LBNC – Day 18

.
6985505773_f0813969a8
,
.
Saturday Morning Beatdown
.
.
Sweet Niblets
.
Within 20 minutes:
Run 1 mile
AMRAP
3 Wall Climbs
6 Deadlifts 275/185
.
.
L2   225/155
L3   155/105,  Modified Wall Climbs
.
.

6997272367_323a3c2a27

16
May

Friday

By • May 16, 2013 • Uncategorized • { 0 }

LBNC – Day 17
.
8744313545_74c79b9f38.
.
Back Squat
.
warm up sets
5 x 30%, 40% & 55%
.
5 x 70%
3 x 76
2 x 82
2 x 87.5%
8-12 @ 65% (2 second pause in bottom) 
.
 .
Chocolate Sprinkles
.
AMRAP-10
200m
15 Push ups
15 Sit ups
.
.
No Open Gym this Sunday!!  Head over to Reebok and catch the final two Regional Events
.
8744309509_9d02f4382e

15
May

Thursday

By • May 15, 2013 • Uncategorized • { 0 }

LBNC - Day 16
.
8742342148_eac60f3b73
.
.
Knuckle Up
.
With an 8 minute clock Row 1000m In the remaining time AMRAP:
.
Ascending ladder of Clean and Jerks into a Front Squat 135/95
1/1, 2/2, 3/3 …
.
.
L2   95/65
L3   75/45
.
.
Cash Out
45 sec work 15 sec rest
30 sec work  15 sec rest
15 sec work  15 sec rest
.
V-sits
Grasshoppers
Supermans
Plank
 
Florian Yoga is today after the 9
.
April’s MoM (Member of the Month) – (Boom)
.
.

8741239297_7148415237

14
May

Wednesday

By • May 14, 2013 • Uncategorized • { 0 }

LBNC – Day 15

.
8739155246_857c5b0227
.
.
Jerk
.
warm up sets
5 x  30%,  40%  &  55%
.
5 x 70%
3 x 76
2 x 82
2 x 87.5%
Push Press 8-12 @ 65%  1 RM Jerk
.
.
Side of Fries
.
AMRAP-10
10 T2B
20 Airsquats
30 Double Unders
.
.
L2   Knee ups, Singles x3
.
.

8738019829_e4c29f4c63

13
May

Tuesday

By • May 13, 2013 • Uncategorized • { 0 }

LBNC - Day 14

.
8736593746_8241c07aa4
.
High Pulls
.
5 Sets of 3
.
.
Snatch
.
5 Sets of 3
.
.
EMOM-10
.
Odd 10 Pull ups
Even 8 Ball Slams 50/30
.
.
L2   Banded Pull ups / Ring Rows,  Med Ball Slams
.
.
Florian Yoga is cancelled today
.
8735477209_0e634d2fa7