Monday, March 18th
Sorry for the delay in posting! Strength: 3 Back Squats EMOM for 6 minutes, 3 second pause at the bottom for each rep, 60-65% of 1RM WOD21-15-9Ball Slams (50/30)Pull upsKBS (53/35) Cool Down:25 Situps100ft Walking Lunges25 Situps
Friday, March 15th
Great job on 13.2! Remember, you can make-up or re-do the WOD on Sunday during Open Gym 12:30 pm – 2 pm. All scores MUST be posted by 6 pm Sunday. Skill: 10 Minutes Kipping HSPU WOD Running “Cindy”20 MinutesRUN 800 MTHEN in the remaining time complete as many rounds as possible:5 Pull-ups10 Push-ups15 Squats […]
Thursday, March 14th
Here we are … week 2 of the OPEN! All classes will have judges available. 5:30 am 6:30 am, 11-1, 4:30-7:30. Specifically for the evening group, please sign in for a heat time when you arrive. Get warmed up and we will get started as soon as possible. Go hard! It’s “only” 10 minutes 😉 Have […]
Wednesday, March 13th
Strength: Squat Snatch 3-3-3-1-1-115 minutes to reach 1 rep max WOD21-15-9Thrusters (95/65)Burpees Time Cap 12 Minutes Cool Down:20 Walking Lunges20 Knees to Elbows
Tuesday, March 12th
Strength: Shoulder Press 5 reps EMOM 80% 1RM WOD10-1 Power Cleans (135/95)1-10 KB Snatch (53/35) each arm Time Cap 20 Minutes Cool Down:Tabata: 4 RoundsSquat holdHS Hold