Saturday 10/17- 5k run!
Today’s the day! Our 2nd annual 5k Run!
Doors at 8:30am
Course briefing at 8:45am - please be here by this time!
Start at 9:00am sharp!
Bring water- wear layers- and have fun with it!!
See you there!
Friyay 10/16
Saturday’s 5k is a GO! Doors at 8:30am Course briefing at 8:45am (please be to the gym by this time) 9:00am start!
Strength- OTM
3-3-3-3-2-2-2-2-1-1-1-1
Power cleans Increasing weight based off feel
WOD-“Awful Annie- modified”
50-40-30-20-10
DU
Sit ups
5-4-3-2-1
Power Cleans (185/125)
ThursdAy 10/15
Reminder this Saturday is our 2nd annual 5k Run! Doors at 8:30am with a 9:00am start (please be here the latest 8:45am to review the course and prep to run) Rain date- stay tuned, projected rain for Saturday in the forecast right now but this always changes, we will make a final decision by Thursday night.
Strength- Every 2:00 x 7 sets
3 Overhead Squats
build based off feel
WOD- “Nancy” 5RFT
400m Run
15 OHS (95/65)
Wednesday 10/14
Reminder this Saturday is our 2nd annual 5k Run! Doors at 8:30am with a 9:00am start (please be here the latest 8:45am to review the course and prep to run) Rain date- stay tuned, projected rain for Saturday in the forecast right now but this always changes, we will make a final decision by Thursday night.
Strength- OTM x10
2 Power Snatches
increasing weight based off feel
WOD- 17 min AMRAP
1,000m Row buy in
Right into as many rounds as possible of:
21 Wallballs (20/14)
15 T2B
9 Burpees
Tuesday 10/13
WOD- Modified “Damn Diane”
3RFT
15 DL (225/155)
15 Handstand Push ups
