Come wod in costume tonight (-:
10 min to find Max Hang Power Snatch
21-15-9
Hang Power Snatch – 60% of max
Pullups
*11 min cap
Happy trick or treating- we are going to try and move through wod fast today so we can go play with the kids- gym will close by 630 and you can come wod as early at 4pm.
hmmmmm do you think this may contain some heavy weights……YEP!
Amrap 12
buy-in- 33 unbroken du’s
3 reps of – 1 Dead + 1 clean (you can power or sq) (195,135)
3 burpee box jumps (cause she LOVES them)
*if you do not have your du’s consecutive yet then do either do 2 sets of unbroken 17’s or 3 sets of unbroken 11’s before starting wod. 100 singles skips is other scale
Lift program
WOD
10 ring push up
20 second plank hold
30 Weighted step up 24/20 box at 55/75
40 second plank hold
50 Wall ball
60 second plank hold
5 air squat jump touch 12′ above max reach penalty for each time you break your plank hold. If your break your plank you have 5 seconds to get back into a plank. If you fail to get back into a plank within the 5 seconds add another penalty.
We want you to work on your lifting program and then work on one of your weakest lift.
We had a great time at Joe’s Crab shack! Happy Birthday VP.
5pm- Crab Shack! Please contact me if you want to join us in celebrating vp’s bday/ so far I have a reservation for 8.
Don’t worry we will do a bday wod for her soon (-;
10,9…..2,1
Ctb pull-ups
Goblet squat (1.5,1p)
5 rds
3 pwr clean and jerks (185/125)
9 hand release push-ups
12 du’s
Ted wanted some heavy a$! C&j’s and du’s so now we all suffer for him (-:
Shirts are in- if you ordered one come pick it up. Don’t worry if you did not pre-order I have extras in all sizes (-; Shirts are $20.00ea and they will make you look more badass!
We are looking at going to Joes Crab shack on Friday for VP and TS birthday. We are thinking about 5 pm on Friday. Please let us know if you are going so we can get a head count.
Great job Sandlot crew!
AMRAP 12
3 heavy deads (this weight I want you to choose and post….don’t cheat yourself)
6 ring dips
1 bear crawl (length of the gym and back)
