No 6pm on Halloween

Closing early on Friday for Halloween, so there will be no 6pm class.


Friday 10/31/14

Strength/skill:

a) Snatch progression:
snatch grip deadlift 3×3
hang power snatch 3×3
2 position power snatch 3×2
power snatch 3×2

b) L sits
Accumulate 60 seconds
(hanging, boxes, parallettes)

WOD:
3 mins on/1 off/3 on/1 off/3 on

15 KB swings 24/20 kg
12 russian twists
9 box jumps 24/20″


Thursday 10/30/14

A last reminder that our evening schedule will be a 6pm Halloween WOD only with a byo happy hour afterward.  Bring a snack and drink to share!  4pm and kids classes are on!!

Strength:
a) 6×2 OHSQs, ascend to heaviest double

b) Push ups–accumulate 30 reps at difficult variation

WOD:
“Jackie”
1000m row
50 thrusters 45/35
30 pull ups

Beginners:
750m row
30 wall balls
15 ring rows

 

 


Wednesday 10/29/14

First a reminder that Thursday night there will be one WOD at 6pm–costumes encouraged and a lot of fun!!  Followed by a BYO no shower happy hour!  There will be no 7pm WOD.  Come hang out at 7 even if you came earlier in the day or couldn’t make it in.

Weds 10/29

Skill:

a) Handstands, free standing

b) Rope Climbs

WOD:
EMOM for 8 minutes-
2 bear complexes 135/95
12 grasshoppers


Tuesday 10/28/14

Strength:
a) 1 1/4 front squats, 5×3 @ 70-75% 1RM FRSQ

b) Tabata midline
4 intervals, rotating:
left plank/center plank/right plank/hollow

WOD:
400m run
21-15-9
burpees
DB snatches 40/25
4oom run

Beginners:
400m run
15-12-9
burpees
DB snatches
4oom run


Monday 10/27/14

Great job to team “See Eff You” at the Mayhem on Marshall event on Sunday!!  Third place and a great fight against some awesome teams!!

Heads up that this Thursday we will be having a Halloween costume WOD followed by a  ”no shower happy hour” at 6pm.  There will be no 7pm WOD.  The 9, open gym and 4 pm will go on as normal.

Strength:

a) Deadlifts 5×2 begin at 80% and ascend AHAP (use max from 10/13)

b) 4 strict presses EMOM for 6 minutes @ 80-85% (use max from 10/21)

WOD:
5 rds from time-
3 power snatches 115/75
6 pull up/TTB combo
36 DUs

 

 


Friday 10/24/14

823509_432385543507158_1502790275_o

Strength:
a) 15 mins to find daily max clean

b) 5×3 cleans (65, 70, 75, 80, 85%) does not need to be TNG

WOD:
5 rope climbs
6 push ups
6 sit to stands
4 rope climbs
6 push ups
6 sit to stands
3-6-6
2-6-6
1-6-6
(Rope climb sub will be one arm ring reaches, 4 pulls per climb.  Beginners sub regular ring rows 4 for 1)