Saturday
NO YOGA TODAY. Come in for agility drills and conditioning! It will be things we don’t normally do in our daily WOD’s Lets have fun! Open gym from 9:30 am until Noon!
NO YOGA TODAY. Come in for agility drills and conditioning! It will be things we don’t normally do in our daily WOD’s Lets have fun! Open gym from 9:30 am until Noon!
On Monday we will begin another “push up” program. This is one area that everyone can make room for improvement. We will begin with the 2 minute push up test on Monday and have regular push up drills during the weeks to follow until the next test. WOD 5 Rounds for time of: 15
TEAM WOD will be on April 23! Start planning now….. Workout details to be released next week. Power Lifting Back Squat 3,3,3,3,3+ Weightlifting 15 minute EMOM of the Clean First 5 minutes 3 reps a minute at 70% Second 5 minutes 2 reps a minute at 80% Final 5 minutes 1 rep a minute at
We will be doing a TEAM WOD at the end of the month on a Saturday morning. It will be teams of two, co-ed or same sex, and the workout will be announced prior to that day so you will have plenty of time to prepare! WOD coming soon….. Power Lifting: Deadlift 3,3,3,3,3+ Weightlifting Rest…..
Power Lifting Shoulder press 3,3,3,3,3+ Weightlifting Jerks (push/split) 3,3,3,3 @80% of 1 rep. WOD AMRAP in 15 minutes of: 5 per arm Kettlbell clean and jerk 55/35lb (bell must be overhead and shoulder behind the ear at lock out) 10 Ring push ups 15 Squats
Power Lifting Do lifts @ 70,80,80,90 and 90% of base Front Squat 3,3,3,3,3+ Weightlifting Do lifts @ 80% of 1 rep max. Overhead Squat 3,3,3 (based on snatch 1 rep) Front Squat 3,3,3 Back Squat 3,3,3 WOD AMRAP in 12 minutes of 3 Wall Climbs 6 Box Jumps 30/24 9 Toes to bar
Flex Yoga from 8:30am-9:30am Open Gym from 9:30 until Noon! Come in and work on Skills, Muscle Ups, double unders, O-lifts!