8 am and 10 am Classes WCBC Open Gym: 8am-11am 31 Heroes Partner WOD With a Partner-AMRAP 31 Minutes 8 Thrusters 155/103 6 Rope Climbs 15′ 11 Box Jumps 30/24 Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate 45/25. When Partner 2 returns from the run, Partner 1 will
TWOW: 500 400 300 200 100 m Run and row each increment back to back, no rest Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board climb, rest as needed in between. Peg
15 Minutes to a Heavy Clean Then….. 3 Rounds 5 Ring Muscle Ups 10 Cleans 185/123 50 Double Unders This Saturday is Bring a Friend Free Day! We will have regular class at 8am, bring a friend for adults at 9am and bring a friend for kids/youth at 10am. Please have your friends pre register
TWOW: 10x 100m sprint forward, 100m jog backward Really focus on hamstrings on backward jog. Sprint at 9 RPE jog at 5 RPE Skill WOW 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board
Olympic Lift Technique Class 9am Endurance WOD 10am Yoga with Brantlee 11:15am Olympic Lift Class Pause Snatch-Build to a Heavy Double Pause Jerk-75%/2×4 Endurance AMRAP 35 Minutes 800m Run 10 Strict Pullups 15 Burpees onto Plate 45/25 20 Weighted Lunge 45/25 500m Row Yoga with Brantlee will be at 11:15 am today!
TWOW: 6x 200m Sprint, all out sprint, 200m walk recoveries Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 30 Strict HSPU as unbroken as possible, use deficit if easily done unbroken Tabata C2B/Tabata T2B, alternate ever round for 4 rounds each. Keep perfect, long hollow body kip
9 am – Olympic Lift Technique Class 10 am- Endurance 9-11- Open Gym Olympic Lift: Snatch +OHS @75-85%/ 2+3×4 Snatch Balance, work to a heavy set of 3 or Snatch Grip Push Press @85%/ 5×3 ENDURANCE: AMRAP 35 Minutes 10 Pullups 15 Pushups 20 Goblet Squats 53/35 30 Situps 300m Run *At some point must