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: Box Squats
70%x3
75%x3
80%x3
85% 3×2
7 R.F.T.
15 Box Jumps 24/20
10 Toes to Bar
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill – C & J 5 x 1 EMOM for 28 minutes: Minute 1: 5 Clean and Jerks Minute 2: 6-9 Pull Ups Minute 3: 15-30 Double Unders Minute 4: 12-15 Sit Ups Repeat for a total of 7 rounds.
Strength: Every 90 seconds for 8 sets (12 min) 2 Sq. Cleans & 3 Front Squats start at 60@ 1 RM clean and build. 10-1 Pull Up Box Jump Over 24/20 t2b
Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!! The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled. WOD: “FGB-ish” 3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds: -KB Swings 1.5/1 pood -Bench Press…
Single Leg RDL 2×10 each leg 3 RFT: 10 Muscle ups 5 Squat Cleans, 225/165 (supposed to be heavy singles so scale accordingly) rest 4 min 3 RFT: 500m Row 10 Deadlifts, 315/225 10 Box Jump overs, 24″/20″ 12min cap for each WOD.
For time: 30 Power Snatches 135/95 1 Mile Run ..right into… 30-20-10 KBS 70/53 Thruster 95/65 *35 min Cap*
With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….