Announcement

“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.
Three disciplines we can take to our daily lives.
Written nearly two thousand years ago, it’s simplicity applies to both then, and now.

METCON - Last Call

Teams of 3 (27 min Total)

AMRAP 7:
50 Bench Press / Floor Press (135/95)
50 Bench Press / Floor Press (155/105)
AMRAP Bench Press / Floor Press (185/135)

rest 3 minutes

AMRAP 7:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

The score for each round is the total reps completed at the final bar. One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 50 reps. On each movement, athletes should be able to complete 21+, 15+, and 12+ repetitions unbroken respectively. The three minutes between each AMRAP is utilize to rest and reset bars and weights.

Gold: BP: 135/95, 155/105, 185/135. HSC: 115/80, 135/95, 155/105. DL: 185/135, 225/155, 275/185.
Silver: BP: 115/80, 135/95, 155/105. HSC: 95/65, 115/80, 135/95. DL: 155/105, 185/135, 225/155.
Bronze: 95/65, 115/80, 135/95. HSC: 75/55, 95/65, 115/80. DL: 135/95, 155/105, 185/135.
White: 75/ 55, 95/65, 115/80. HSC: 55/40, 75/55, 95/65. DL: 95/65, 135/95, 155/105.

Advanced Work - 07/21/2018 - Advanced Work

BODY ARMOR
3 “Giant Sets”:
12 Alternating Dumbbell Strict Presses
15 Weighted AbMat Sit-Ups
18 Dumbbell Floor Presses (Video)
21 Slow Hip Extensions
Rest ~2:00 between sets.