(Photo Credit – Chris Leh)
Focus of Today’s Foundations:
- Overhead Squats
- Kipping
- Toes-To-Bar
(Photo Credit – Chris Leh)
(Photo Credit – Chris Leh)
The Open is over, so we’re back to our regular Friday schedule:
A. Split Squat (1 sec pause at the bottom of each rep): 4×8 each leg
B. RDL @ 40×0 Tempo: 4×5
12 min AMRAP:
(Photo Credit – Chris Leh)
A. Snatch:50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x3
B. Clean: 50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x3
C. Jerk: 50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x3
D. Snatch Pulls: 3×3@ 85%
(Photo Credit – Chris Leh)
All 21+ are welcome to attend our end of the Open Bowling night. Timber Lanes 9PM – 12AM!
Make Up Monday or Tuesday’s strength work
or,
Hang Snatch: 3RM, then -10% to -20% for 2×3
8 min AMRAP:
(Photo Credit – Chris Leh)
A1. Weighted Chin Ups: 5RM, then -20# for 4×5
A2. Weighted Dips: 5RM, then -20# for 4×5
3 Rounds:
(record your press weight and total time)
Don’t forget to submit your 17.5 scores before 7PM tonight! It would be a shame to let all those thrusters go to waste…
Back Squat: 5RM, then -10% for 2×5
10 min AMRAP:
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!
Part A.
“Volkswagen”
21-15-9
Part B.
3000m Row or 25 cal Bike
Complete Part A and Part B in any order
A. Snatch Balance: 3RM, then -20% for 2×3
B. 2 Power Snatch + 1 Squat Snatch
Find 1RM, then 2 drop sets at -10% to -15%
C. 2 Power Clean + 1 Squat Clean + 1 Jerk
Find 1RM, then 2 drop sets at -10% to -15%
(Photo Credit – Chris Leh)
Please make sure to sign up for a heat in advance!
Heat Sign Ups
10 Rounds:
(40 min cap)
(Photo Credit – Chris Leh)
17.5 is announced tonight! Check our Facebook page and WOD Blog for the link to heat sign ups shortly after the workout is announced.
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