W.O.D.
3 R.F.T.
21 Front Squats 95/65
40′ Handstand walk
40 Ab mat Sit ups
40′ Handstand walk
Thank you to Bobby C., Paul M., Heather S., Bob G. for participating in Stan Wong 5K on Saturday. Congratulations to Deb B., Tim H., Brittany D. and Mark V. for placing 1st, 2nd, 3rd and 3rd respectively in their
age group.
Click on pics
Strength: Every 90 sec for 5 sets 3 Deadlifts @ 87.5% of 1RM Re-grip after every rep Every 90 sec for 5 sets 4 Strict Presses @ 80% of 1RM Do Not Lean back or over extend!!!! For Time: 75 Wall Balls 20/14 50 Burpees 25 Snatches 135/95….yes you are squating!!!
With a partner, any way you would like complete: 1600m Run with Wall Ball (both run the mile, trade the ball as needed) 100 Partner Over Burpees (one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick…
Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)
Warm up: 2RDs at easy pace 10 Air Squats 10 Lunges :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 75% For time 200 Flutter Kicks 100 Sit Ups 80 Hollow Rocks 60 Reverse Sit Ups 40 V-Ups 200m DB Front Rack Walk 50/35 400m Run *25min Cap*
Today is Open Gym and also the last day of the Open. We will start Heats at 9AM. Ending with our last heat at 11:15. WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes
Strength: Deadlift 5×6 60-80% of 1RM Every 4 min for 24 min- 20 Wall Ball 20/14 15 Burpee to plate 10 t2b *Scale reps to 15-12-9 per rd* *Time cap is 3min per round. Rounds are meant for a sprint*”