Saturday, May 31, 2014

IMG_4851
Today’s Schedule:
7:30am YOGA
8:00am OLY CLASS (FREE TO MEMBERS)
Skill Lifts:
OHS  5×70%, 3x 80%, 1×3 90%
Snatch Balance 3×55%, 2x 65%, 1×3 75%
Split Jerk 3×55%, 2x 65%, 1×3 75%
Max Effort Lift: With the remainder of time work up MAX load on Shankle Complex (1 deadlift, 3 shrugs, 1 squat clean, 2 jerks)

9:00am MEMBER CLASS (PARTNER WOD) &  KIDS CLASS (5-12)
With a partner complete the following for time:

Run 250m with Sand Bag (together-1bag per group)
30 WallBalls 20/14
30 pull-ups
Run 250m with sand Bag (together-1bag per group)
40 WallBalls 20/14
40 pull-ups
Run 250m with sandbag (together-1bag per group)
50 WallBalls 20/14
50 pull-ups

*The workout is completed as a pair. The sandbag must remain off the floor at all times. If the sandbag touches the ground there is a 10 burpee penalty.

10:00AM WEEKEND WARRIORS (FREE CLASS)

Almost “Fight Gone Bad”
3 rounds for time:
Wall Balls 20/14
Box Jumps 20″
Push Press 75/55
Row for Calories
1 minute rest
*each movement is preformed in 1 minute stations.

L1- choose your weight step-ups, DB push press
L2- RX

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