Legs + lungs
Let’s fire up those legs and lungs today!
Strength- Every 3:00 x 3 Sets
10 Back squats @ 55-65% of 1RM
WOD- For Time
1,000m Row
800m Run
50 Box Jump Overs (24/20)
800m Run
1,000m Row
Make diamonds
“Pressure can bust pipes, but it can also make diamonds.”
Strength - Every 2:00 x 5 Sets
6 Strict HSPU
3 Hang Power Cleans (start @ 65% and build)
WOD- 12 min AMRAP
15/12 Cal Row
12 Deadlifts (155/105)
9 Hang Power Cleans
9 HSPU
5k recap!
What a Saturday! Thanks to everyone who came down and participated in the 5K run! We saw every one push to finish. A chilly morning didn’t stop these die hards!
Body Armor- 3 Rounds : 40on 20 off
Supermans
Hollow Rocks
Plate Circles
Glute Bridges
WOD- 20 min AMRAP
30 Sit ups
20 Wallballs (20/14)
200m Run
20.2
A new movement thrown into the open, double dumbbell thrusters! To accommodate everyone in class we will be judging each other through these 5 weeks of the open. It also allows for more space/equipment during the wods.
Saturday- community 5k run. No classes. Doors 8am , 8:30am start
Sunday- No strongman classes (make up date 12/1) also No open gym
WOD- 20.2- 20 min AMRAP
4 Dumbbell Thrusters (50/35)
6 T2B
24 DU
Turkish get Ups!
It’s been a while since we’ve seen this skill/strength pop up! A fun challenging movement to play around with today!
Reminder: Saturday 5K, doors at 8am start at 8:30am, all are welcome!
Sunday- no Strongman (make up date 12/1) and no open gym
Skill/Strength- Turkish get ups
practice building weight
WOD- Alt OTM x 20 mins
15/12 Cal Row
2 Rope Climbs
16 Alt DB Snatch (50/35)
:45sec max Turkish get ups
