Don’t forget to submit your scores before 5pm today!

BBQ this Friday at gym to celebrate end of open and a mini awards ceremony! Potluck style- let’s grub. 6pm start time or after your wod is done.

Conditioning
For time:
Run 800m or row
20 HSPU (you can sub strict presses for these but make them hard!)
40 KBS 1.5/1
Run 800m or row

Workout 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar Facing Burpees over bar

lift: 3×5 deads

wod: 4rnds
5 Wall balls (30,25/20,14)
10 DB box step ups 20″ box (35,25/30,20)
15 DB pp – same weight as above
200 M run

Lift: 4 sets of 3 Fast Power snatches then pwr C&J’s
SKill: Hand stand holds 3 sets of 30-60secs work on awesome technique

WOD:
5 Hang Power Clean (135/95)
30 UB DU
5 Burpees Over Bar
30 UB DU
5 Hang Power Clean (135/95)
5 Burpees Over Bar
30 UB DU
5 Burpees Over Bar
5 Hang Power Clean (135/95)

Look how cute Staci is, she is telling us she’s in first place.

Lift:
3-5 back squat 80%

WOD

4 rounds
5 Snatch balance 135/95 from the rack (must go below 90)
5 “L” sit pull ups
5 HSPU

Lift: split jerk from rack- 10 minutes of work up to 80-90% of your max

Wod:
3 rounds
100 M farmers carry 1.5/1
4 thrusters 135/95
20 situps
400 meter wallball carry 20/16
24 du’s

1 more week of the open- great work to all! I know that this has made the gym a little chaotic for all members- even those who are not participating this last month. We love the competition environment and how it positively affects you all- we see so much more self confidence, so much support given to each other and the drive in all of you to try and do better than you thought you could. With all this fresh we would love to see people sign up for upcoming local comps since the season is upon us. The Festivus comp is around the corner and it is great for beginner competitors. Keep an eye on the board for upcoming events (-:

Don’t worry come next week the gym will be back to normal (well as normal as we can be- lol).

WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups