WOD
New Spin on an old favorite 🙂
This is something we don’t do a ton of, but be ready, this is gonna be nasty and super sneaky 🙂
5 Sets For Load: 10 Front Squats
Here’s what this means, your score is the combined weight of all the sets, so you want to keep the highest weight you can for all 5 sets of squats! 135+135+135+135+135 = 675! That’s potentially a whole heapin’ helpin’ of work 🙂
Yay for strong legs, and better front rack positions!
Jumping Two Days in a ROW!!?
It’ll be fine 🙂 Stretch out, warm-up, and if we need to scale, SCALE! It’s all good 🙂
5 Rounds For Time:
10 Box Jumps (20/16”)
15 Sumo Deadlift High Pulls (115/75#)
20/15 Calorie Bike/Ski or 200m Run
This should be a good sweaty session for sure, as for outside box jumps, please please remember that we don’t want to kill our happy new roo boxes: use the 16″ ones, stacks of plates, and the OG box jump at 20″ is the tire that’s outside, if we move it off the wall we can easily get three people jumping on that well and safely. Booyah, kickin’ it old school.
Tuesdays Session is for messing with your double unders!
As if we needed that!??!
The Workout
Max Rounds in 10 Minutes of: 50 Double Unders and 100m KB/DB Farmer Carry (53/36#)
I think the general grip work in the Farmers will interplay nicely with what’s all happening in the rope work, but I think the sneaky part will be your feet and calves/shins walking with the weight before coming back to jump it out. Be excited for drama to ensue!
If you need to practice a mindful meditation before coming, please do so.
***ALSO: There will no longer be a 6:15pm class, it’s been really low attendance for a while, so it’s time to cut it! Thanks, on Friday, I’d like to shift to one class there too, which do you think is better, the 4:15 or the 5:15, would be be better served by a 4:45 class? Let me know. Also, weekends: let’s try only having an 8:00am class, it’ll be bigger, funner for team stuff, and why not?! Thanks guys!!***
Sorry this is so late!!!
SCHEDULE CHANGE FOR MONDAY!!
7am, 11am, and 4:15pm ONLY!!
Super Rad Workout, come smash it!
THE CHIEF AMRAP 3: 3 Power Cleans (135/95#) 6 Push-ups 9 Air Squats – Rest 1:00 between rounds
Saturdays Team Smash House Galore!
Team up with a buddy, count their reps, and root them on during their 4 minute bout of nasty nasty! It’s way longer than you think for sure!! Easy to drag this one outside for sure!
The Workout:
Buddy 1:
4:00 Max Power Cleans (135/95#)
Buddy 2:
4:00 Max Power Cleans (135/95#)
Buddy 1:
4:00 Max Calorie Row
Buddy 2:
4:00 Max Calorie Row
Buddy 1:
4:00 Max Double Unders
Buddy 2:
4:00 Max Double Unders
Total score is the score! Get a million!! Well, maybe like 500? LOTSA DOUBLES!!
Yay! Back Squats on Friday!
Finally! We get to lift weights and hang out a little bit! So let’s do just that. Come in with your heads right fam! 7 reps is a lot of reps, might be a record in there for most of us, that would be great. Let’s get it.
5 Sets for best weight of:
7 Back Squats
Back Squats are the king (queen, matriarch, CEO, topest) of the squats, come get your belt on and let’s see where it goes!