Reminders:
- Foundations Class meets this Saturday @ 9AM!
Strength:
Push Press: 5×3
Conditioning:
1 mile Run TT
Open Gym today from 10AM – 12PM
Yoga class starts after at 12:3oPM!
It’s the last Saturday of the Open. We will run heats of the workout in place of the usual 10AM & 11AM classes today. We are limited by rowers with this workout, so those signed up for the Open have priority over those. Please sign up for a heat in advance. Those signed up for the Open, please grab a “blue lane.” Those not signed up for the Open, expect to run in place of rowing, and please sign up in a “grey lane” on the google doc.
HWCF – 15.5 Heat Sign Ups
27-21-15-9
For those not doing the Open:
For Time:
Tomorrow, we will complete 15.5. This is the last week of the Open, and the last week that we will run heats of the workout in place of the usual 10AM & 11AM classes. We are limited by rowers with this workout, so those signed up for the Open have priority over those. Please sign up for a heat in advance. Those signed up for the Open, please grab a “blue lane.” Those not signed up for the Open, expect to run in place of rowing, and please sign up in a “grey lane” on the google doc.
HWCF – 15.5 Heat Sign Ups
Deadlift:4×3
9-7-5
18-14-10
Scaled:
18-14-10
It’s the final week! This Saturday will be the last Saturday where we will run heats of the Open WOD in place of our usual 10AM & 11AM classes. 15.5 is announced tonight, so be on the lookout for Heat Sign Ups for Saturday shortly after the announcement.
To celebrate the end of the Open we will be having BBQ following the Open WOD this Saturday around 12:30PM! Bring friends, family, drinks, and maybe even a dish to share!
Make Up Strength
4 Rounds:
In 3:30 complete:
It’s the final week! This Saturday will be the last Saturday where we will run heats of the Open WOD in place of our usual 10AM & 11AM classes. 15.5 is announced this Thursday night, so be on the lookout for Heat Sign Ups for Saturday shortly after the announcement.
In 15 minutes, find 3RM Thruster
3 Rounds:
*Rest as needed between rounds, record fastest and slowest split
It’s the final week! This Saturday will be the last Saturday where we will run heats of the Open WOD in place of our usual 10AM & 11AM classes. 15.5 is announced this Thursday night, so be on the lookout for Heat Sign Ups for Saturday shortly after the announcement.
A1. Bench Press: 4×8
A2. Pendlay Rows: 4×8
Part 1:
4 Rounds:
Part 2:
4 Rounds:
**Score each part separately
It’s the final week! This Saturday will be the last Saturday where we will run heats of the Open WOD in place of our usual 10AM & 11AM classes. 15.5 is announced this Thursday night, so be on the lookout for Heat Sign Ups for Saturday shortly after the announcement.
Remember, you must submit your 15.4 score by 7PM today!
Back Squat: 4×8 (sets start every 2:30)
In teams of 2, complete the following in ANY order: (15 min cap)
**The run must be completed before the the time cap for the score to count.
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