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
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Every 1:30 for 6 sets (9 min) 3 Front Squats @ 60-80% 1RM 3 RFT: 35…
Pick some mobility exercises to do for warm -ups and in between sets. Strength/Skill – Shoulder Mobility WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5
Strength/Skill: Back Squat 5X4 75-85% of 1RM 4 Rounds: 9 Power Cleans 135/95 12 Box Jumps (24″/30″) 15 MB Slams 50’ Bear Crawl
Warm-up: One Official One CFK Burgener W.O.D. : Strength – Overhead Squat 3 x 3 Five rounds for time of: 7 Power Snatches, 135 / 95 lbs 14 Kettlebell Swings, 1.5 / 1 pood 21 Squats
Strength: Deadlift 10@50% 10@55% 8@60% 8@65% 6@70% of 1RM For time: 150-120-90-60-30 D/U 50-40-30-20-10 Med Ball Clean 20/14
2 RDs 200m Run 10 Ring Row 10 Slam Ball 3×12 DB Bench 3×12 Dip 3×12 Bicep Curl 3×10 RDL (each leg) 3RFT 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Over 20″/18″ *20 min cap*