Reminder that this Friday there is no regular 545PM session due to our Ladies Night – WOD and Wine! If you are coming to the Ladies Night WOD, please RSVP on Facebook Here. Also, we have Yoga this Sunday!
STRENGTH
High Hang Snatch + Hang Snatch (above knee), work up to a heavy set in 10 Minutes
*Can be power or full squat snatch
WOD
Level 1
3 Rounds for Total Time:
- Dumbbell Press (AHAP) x 10
- V-Up x 15
- Row x 250m (or run x 200m)
- Rest 1 Minute
AHAP = as heavy as possible for specified number of reps/sets
Level 2
3 Rounds for Total Time:
- Strict Handstand Push-up x 10
- Toe to Bar x 20
- Row x 300m (or run x 250m)
- Rest 1 Minute
*Record total time including 2 minutes or rest intervals. Consider subbing heavy db press for hspu, or scaling to kipping handstand push-ups.
ANNOUNCEMENTS
- September 23: Ladies Night WOD and WINE! RSVP Here
- September 25: Yoga! See the Event Here.
- September 26: Dr. “Getty” Goedken and Vincent from Airrosti will be taking over the 445 and 545PM classes to talk about mobility and help the coach take the class through a series of exercises to get prepped for a WOD. If you plan on coming to the 445 or 545pm classes, please sign up at the links here:
- 4:45PM SESSION:https://go.airrosti.com/scheduler/event/RFS6OQ99D7P
- 5:45PM SESSION:https://go.airrosti.com/scheduler/event/YAP2OQ9B1RV
14:13