Saturday, July 13, 2013

lift up moore moore

 

moore1

 

On May 20, 2013 a horrific tornado hit Moore, Oklahoma. Today’s 9am class will be completing the “Lift Up Moore” WOD in honor of the victims and the countless people who lost their homes.

TODAY’S SCHEDULE:

8AM- Olympic Lifting Class with Coach Sarah

9AM- “LIFT UP MOORE” WOD with Coach Johan

The WOD memorializes the 5/20/13 date of the tornado.

1.   Take 15 minutes to build up to:
1RM Clean (Squat Clean or Power Clean are acceptable)
2.  5 Rounds for Time:
20 Burpee Lateral Bar Hops
13 Squat Cleans (135/95)

Please check out this link to sign up: http://www.eventbrite.com/event/7227976071/?invite&err=29&referrer&discount&affiliate&eventpassword

10AM- WEEKEND WARRIORS “FREE CLASS”- COACH JOHAN AND COACH SARAH

5 Rounds:
5 pull-ups
9 Med. Ball Cleans
12 Abmat Sit-ups
(2) Burpee 50 yard sprints 
**All movements can be scaled as needed**

11AM- WOMEN’S ONLY CLASS WITH COACH SARAH

Partner WOD

25 Minute Running Clock…
15 Minute AMRAP – Partner A completes one FULL round before partner B is allowed to work, (While partner A is working partner B does Abmat Situps):
15 Overhead Squat, 45/35lb
12 Ring Rows
9 Ring Dips

At 15 Minutes, both partners Run 800m together.
At 20 Minutes, Perform a 5 Minute AMRAP – one person works at a time – one round = 5 Burpee Box Jumps, 24/20

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