***Rope Climbs today, Rope Climbs today… wear your protective clothing!***
On Thursday Evening at 4:30pm we will broadcast the Rogue Pre-Open Announcement Show on the big chalkboard. Come see how the 2020 Open will do in their announcing of each WOD and then stick around to watch the competition between Scott Panchik and Rich Froning- they will go head to head in 20.1
Reminder of the Mending Kids Hike Outing this coming Sunday October 13th at 8am in Topanga State Park. Take a look at today’s Instagram Post and also the posters hanging up at the Hut. This is a fundraising activity that is also intended to bring awareness of the difficulty so many people go through in trying to provide medical care to their kids and families. Donate to Mending Kids here.
Today is also the Final Open Prep WOD of the Season… for the next 5 weeks we will run a 5pm Mobility Class on Mondays and Wednesday! That will begin on Monday Oct 14th.
“Once in a while you get shown the light in the strangest places if you look at it right.”Wednesday’s WODs at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
12 ft rope climb from seated position
Toes to bar, 16/11 reps
12 ft rope climb from seated position
Row 16/11 calories
Post time and scaling to chalkboard/journals
Wednesday 5pm Open Specialty Prep Session
As many repetitions as possible in 6 minutes of:
3 thrusters (45/30kg) Masters 55+ 34/25kg, Scaled 25/20kg
3 burpees over bar
then continue with 6, 6- 9,9- 12, 12- 15,15…
Then with clock still running, set a 1RM push press (from the floor) before clock strikes 11 minutes!
Post total reps 1RM push press
