HAPPY BIRTHDAY MICHELE! Today is her rest day so we will do it later.
FRAN!
WOD
21-15-9
Thrusters 95/65
Pull ups
WOD
5 rounds
10 Hang squat clean (115/75)
20 Pushups
30 Double unders
Time to dial in all your goats!
High Hang Snatch Demo from The Outlaw Way on Vimeo.
Lift program
WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
High hang snatch 95/65
Dead lifts 205/135
Spend some time on your goats and then spend a little more. Pick a different one each day you come in until the Open. Good luck.
Please login to classes via mindbody- I now have everyone set up in the system and it would really help us to be more organized. Thanks!
Colby will post a wod at the gym- see ya guys tomorrow. Been watching these girl gymnasts in Idaho doing amazing things- makes me feel so inflexible- haha!
Lift program
WOD
Tabatas 20 sec of work, 10 sec rest.
Wall Ball
DU’s
Box Jump 24/20
Push Press (95/65)
Stay at each exercise till all 8 rounds are complete, then rotate exercises. Rest 1 minute in between each exercise. Post lowest reps on each movements.
Lift program
Steve’s BDay WOD
8 thrusters 135/95
8 K2E
4 MU’s
20 Thrusters
20 K2E
4 MU’s
8 Thrusters
8 K2E
Normal people
9 KB Thrusters 24/16kg
9 K2E
Row 500m
18 KB Thrusters 24/16kg
18 K2E
Row 500m
9 KB Thrusters 24/16kg
9 K2E
Notes: KB Thrusters are performed with a KB in each hand. K2E (knees-to-elbows) MUST finish with the knees making full contact with the elbows. Anything less is a no-rep.
No worries crew, it’s his rest day. We will have to do it later this week. The bad part is he’s 48.
WOD
EMOM 16
EVEN minute
6 box jump
6 front squats 95/65
ODD minute
6 sit ups
6 OHS 65/45
Not Erin is complex…..but that is a possible (-:
WOD
Complex
7 rounds
1 power clean + 2 jerks + 3 dead lift (Unbroken/if the bar leaves your hands) heaviest possible
rest 60 sec between each complex
1 high hang power clean + 2 squat clean + 3 dead lift (Unbroken) heaviest possible
rest 60 sec between each complex
Broken attempts are not counted (No rep!)
Post weights
then
3 rounds
200 meter sprints
rest 1:1
30 burpee penalty if you are 5 second faster or slower than your time
WEDNESDAY at 5pm Erin will be having a Paleo talk and recipe exchange for all who want to get involved in the 30 day paleo challenge starting on March. 1st. Come with questions and get ready to improve performance, skin, and body with this style of eating!