If you are signed up for the “31 Heroes” WOD this Saturday, stay tuned as I will be sending out some info on Friday to participants. The 10am make-up class and gymnastics are CANCELED on Saturday, but all other classes are still on. We will likely be running 2 heats for this workout – one starting around 9-915am and one starting around 945-10am. Thanks!
STRENGTH
5 Sets: Overhead Squat x 3, 2111 Tempo (2 seconds down, pause in bottom)
WOD
Level 1
AMRAP 15:
- Row x 500m
- Dumbbell Lunge x 20 (10/leg)
- Box Push-up x 20
- Jump Rope Single x 50
Level 2
AMRAP 15:
- Row x 500m (or Run x 400m)
- Front Rack Lunge (115/85) x 20 (10/leg)
- Push-up x 20
- Double Under x 20
OHS: 85
WOD: 2+8
OHS: 75
WOD: 2+Row
@EVO:
3 rounds-
ME supinated pull ups
15 barbell curls
15 pull downs
Diane (first time rx?) and then 45 barbell thrusters at a steady pace
@Cville:
worked up to 100
3 rounds
OHS- up to 85#
no WOD
OHS: worked up to 65#
Wod: 2+ 390m
OHS: 75
WOD: 2+6 lunges
OHS: 165#
WOD: 3+40m run