Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary.
Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled.
Strength:
Deadlifts:
5×5 Between 75 and 85%
For time:
400 M Run
50 WB Shots (20/14)
200 M Run
50 Weighted Sit Ups 35/20
200 M Run
50 WB Shots (20/14)
400 M Run
Strength: Deadlifts: work up to a heavy triple Regional Event #4 For time: 60-ft. handstand walk/ 30 Shoulder Taps 10 toes-to-bars 10 deadlifts 60-ft. handstand walk 12 toes-to-bars 12 deadlifts 60-ft. handstand walk 14 toes-to-bars 14 deadlifts 60-ft. handstand walk 16 toes-to-bars 16 deadlifts BB 150/105
REMEMBER WE NOW HAVE 7 PM CLASSES ON TUESDAY’S AND THURSDAY’S 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Three Positon Power Clean: For load – Mid Thigh, Knee, Floor…in that order 5 attempts For video click here 9-6-3 Squat Snatch – 135/95 Shoulder to Overhead – 155/115 *Remove and…
Strength: Push press 5X5 at 70% of 1RM 3RFT Row 500m/ run 400m 50 Back Extensions/ Good Mornings 45/35 40 Sit-ups 30 Wall Balls 20/14
4 RFT 50 Air Squats 25/20 Cal Row 8 Bar M/U (16 C2B Pull Up) 4 Tire Flips *25 min Cap* Tires are dirty, so don’t wear your Sunday best.
Strength: Weighted pull Ups AMRAP in 13 minutes: 55 Handstand Pushups 55 Calorie Row 55 Wall Balls 20/14 55 Deadlifts 225/155
Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…