Friday!
WOD 16.5 again!!!! 21-18-15-12-9-6-3 Thrusters and Burpees!!!! No Really…. April Fools! WOD 3 Rounds for time of 21 Power Cleans 115/80lb 21 Burpees 21 Front rack walking lunges 115/80lb Post times to WODHOPPER!!
WOD 16.5 again!!!! 21-18-15-12-9-6-3 Thrusters and Burpees!!!! No Really…. April Fools! WOD 3 Rounds for time of 21 Power Cleans 115/80lb 21 Burpees 21 Front rack walking lunges 115/80lb Post times to WODHOPPER!!
Power Lifting Back Squat 5,5,5,5,5+ WEIGHTLIFTING: Snatch 5×2* (75-80% of 1 rep) Back Squat 5,5,5 @75% of 1 rep *we have not snatched (squat) in over 6 weeks, pick your weights by feel and work on technique. Do not go over percentage. if you have 3 fails in a row your snatch session is either
POWER LIFTING: Deadlift 5,5,5,5,5+ (65,75,85,85%) WEIGHTLIFTING Rest… WOD 5 Rounds of: 21 Kettlebell swings 55/35 21 box Jumps 24/20 (masters step up) 21 Double unders
EMOM With a continuously running clock for 21 minutes complete the following rep and exercises scheme. You may add and reduce weights accordingly but must finish movements in the designated minute. Have Fun! First minute 1 Jerk (split or push) Second minute 2 Front Squats Third minute 3 Power Cleans Fourth minute 1 Jerk Fifth
The 2016 Open season is now over and we can get back to regular programming. We want to say what an awesome job everyone has done the last 5 weeks. We saw some Pr’s, we some new muscle ups and new handstand push ups. It is always fun every year to see the community come
Yoga at 8:30am.. Open Gym from 9:30 until Noon. Come in and do Open 16.5 or if you already completed it do the following WOD WOD Complete as many rounds as possible in 20 minutes of: 200-Feet farmers carry, 55/40-lb. dumbbells 100-Feet walking lunge 50-Feet handstand walk Post rounds completed to
Ok everyone this is our last one…. Bring your A-Game! Last time we did this WOD (14.5) Isabella had the fastest time for our gym: 17:35 and I completed it in 19:01. This one is all about pace. Start a good to moderate pace and keep moving….. Workout 16.5 Variations Rx’d (Rx’d Men, Masters Men
The final Open WOD 16.5 is tomorrow… Today we will do some prep work. I am predicting heavy thrusters or a thruster ladder. As far as other exercises to accompany it I am not certain but I know it will not be easy and as history has shown us it has been a timed workout
Pictured… Post sprints fun. WOD Hang power snatch 5-5-5-5-5 reps GO heavy! Rounds should not start at a weight that you can normally work out with. Press out will be considered a fail. Either lower weight or redo that weight properly……
With a continuously running clock complete 10 rounds, each for time, of: 100-meter sprint (across parking lot….we can use the whole thing now!!) Rest 90 seconds Post total time (rest deducted) to WODHOPPER!!