This coming Saturday is Independence Day… also known as July 4th!
We are hosting 2 Hero WODs in the 8:45 and 10am classes and we want to announce those to you know so you can prepare yourselves. Of course, scale as modify as needed.
The 8:45am session will be an individual HERO class:
“Danny”
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
52/35kg Push Press, 20 reps
30 Pull-ups
Post rounds completed.
The 10am session will be a partner HERO WOD:
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups (use jetpack or wall walks or barbell/foot)
100/75kg Power clean, 1 rep
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups (use jetpack or wall walks or barbell/foot)
100/75kg Power clean, 1 rep
Post time and loads.
Partners accumulate 30 rounds: some of this is work together and some is work/rest.
Partners accumulate 30 rounds: some of this is work together and some is work/rest.
There is a sign up list on the door- if you can coming please put your name on the list. When YOU sign up it encourages others to do the same… help each other show up!
Tuesday 6, 7, 9am, 4, 6pm WODs. FUNdamentals 8am, Gymnastics class 5pm
Turkish get ups
Turkish get ups
6 minutes for max reps (1R, 1L…)
Post # of reps and load to chalkboard/journals.
-then-
For time:
100/75kg deadlift, 5 reps
40 lateral “ski” jumps over barbell
100/75kg deadlift, 10 reps
30 lateral “ski” jumps over barbell
100/75kg deadlift, 15 reps
20 lateral “ski” jumps over barbell
Post load and time to journals/chalkboard.
Post # of reps and load to chalkboard/journals.
-then-
For time:
100/75kg deadlift, 5 reps
40 lateral “ski” jumps over barbell
100/75kg deadlift, 10 reps
30 lateral “ski” jumps over barbell
100/75kg deadlift, 15 reps
20 lateral “ski” jumps over barbell
Post load and time to journals/chalkboard.
