Saturday, 3-25-17
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
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
no 8AM class today!! 5RFT 400m Weighted Run 20/14 10 Push Presses (95/65lbs) 10 Box Jumps (24/20″) 10 Sumo Deadlift High Pulls (95/65) 10 Wall Balls 20/14
Strength: Snatches 6 singles @ 85% 3RFT: 40 Air Squats 20 Hang Power Snatch RX95/65 RX+115/95 Cash Out- RX 50 pull ups RX+ 50 c2b Pull ups
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Snatch 4RFT 1 Rope Ascent 6 Snatches 115/75 12 TGU’s 53/35
Bring a deck of cards this Saturday!! Strength: Weighted Pull Ups/ Strict Pull Ups/ Neg. Pull Ups 6X3 Increasing weight Partner WOD 5 Rounds 21 Pushups- Partner holds Elbow Plank. 7 Back Squats 135/95- Partner holds bottom of squat 5 Hang Power Snatch 135/95 – Partner does Handstand hold
6 Rounds: Every 6 min Complete: 10 Med Ball Cleans 20/14 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time *
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word to those who are not on FB.