Saturday
Open Gym from 9am till noon. Come in for a WOD, work on your Olympic lifts, work on skill development or just hang out and have coffee
Open Gym from 9am till noon. Come in for a WOD, work on your Olympic lifts, work on skill development or just hang out and have coffee
Skill Development: Work on a goat…. maybe double unders??? Pull ups?? barbell movements? WOD 5 rounds for time of: 5 wall climbs 10 up downs 15 Toes to bar Post times to comments….
WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 12 pull ups Post times and thoughts to comments…..
WOD AMRAP in 12 minutes of: 25 Double unders 10 Bumper plate burpees* *do burpee in front of bumper then jump completely onto the bumper with both feet at same time. Post rounds and partial rounds to comments….
.. NOTE We have changed our hours. We are opening the doors at 6am and will be open until noon, and then resume classes at 4pm-7pm. On Saturdays we will be having an open gym from 9-noon. There will be no structured workout, it will be a time for you to either work on
Skill Development Deadlift/Sumo-deadlift High pull WOD 4 rounds for time of: 50 double Unders 25 push ups Post times to comments……
Basic Training Shoulder to Overhead movements and its variations WOD Run to Gary ave and back… (a bit more than 200m) Then complete 3 rounds of 12 Dumbbell Snatch right arm 45/30lb 12 Floor burpees* 12 Dumbbell Snatch left arm 12 floor burpees* Then finish with the Run to Gary ave and back.
Skill Development BASIC TRAINING : Squat, and all its variations….. WOD Dumbbell Deadlift 50/35lb Dumbbell power clean Dumbbell front squat Dumbbell Push jerk Rules for this WOD are as follows. you must do 10 reps, 8 reps, and 6 reps rounds of each exercise before you can put the weight down. If you set