All classes are still on for tonight. Please drive safe everyone!
We’re hosting an impromptu social at the gym Friday at 6:15 pm! Come do the WOD at 5:30 pm, then hang out afterwards for a drink. Feel free to bring food if you’d like!
[youtube=http://www.youtube.com/watch?v=8dmHqJUD6Cc&rel=0]
Strength
Strict Standing Press 3 sets of 3 @ 85%
WOD
Level 1
- On the 1st minute do 1 Burpee and 1 Wall Ball.
- On the 2nd minute do 2 Burpees and 2 Wall Balls.
- On the 3rd minute do 3 Burpees and 3 Wall Balls.
- … until time runs out in the minute.
Level 2
- On the 1st minute do 2 Burpees and 2 Wall Balls.
- On the 2nd minute do 4 Burpees and 4 Wall Balls.
- On the 3rd minute do 6 Burpees and 6 Wall Balls.
- … until time runs out in the minute.
Cool-down
- Accumulate 2 minutes in a Bridge Hold.
Level 2: 10+9 wb @14#
Press: 55, 60, 65#
Press: 115, 125, 135
Lvl 2: 6 rds WB 20.
Press: 85,90,90
WOD: 10 + 3 an
wb @ 20#
135
12+11
I think you gamed that so you didn’t have to do the next 14 burpees
Press: 85, 95, 95
WOD: 12 + 4 @ 20#
Press- 70#
WOD- 12 + 4 @ 14#
SP: 155
WOD: 14 burpees + 6 wallballs
60#
12 Burpees + 4 Wall Balls
Press: 135, 140 (failed on third rep), 135 (failed on third rep)
Ladder: level 2
Finished the round of 10 (5th round), and got the 12 burpees done before the 6th minute ended.
Press: 85#
WOD: finished 12 burpees + 10 wall balls @ 14#
Squats instead of press: 5×4 @ 135, 155, 165, 175
WOD: 12 burpees + 11 wall balls @ 20#
121#
6 rounds + 15 reps