Our gymnastics course starts THIS TUESDAY people RHIS TUESDAY. When? This coming Tuesday!!!!!
Learn gymnastics moves like the pull-up, muscle up, Kip, handstands and handstand push ups
sign up now!!!
Teams of 4
3 rounds for time (Relay Style)
7 Front Squats (155/105)
7 Lateral Hops over bar
7 Deadlifts (245/165)
7 Burpee to plate
Every six minutes (400m Team Run)
Can’t continue working until all team members are back.
The fuzz. Why we all need to stretch, mobilize and move our bodies. This is the most basic of basics. Move or lose. Literally
4 rounds for time
6 muscle ups *CTB pull-ups 2:1
10 front squats (135,95)
There are heavy lifting days, there are heavy and short metabolic conditioning days, there are longer conditioning WODs, there are tons of different ways to program a workout but, the weight, the time and movements have a point. They are put together to elicit a response from the body and its metabolic pathways. If you mess with the bones of the actual workout you are messing with the response you’ll get from it. For example today’s word has a light barbell and I bet you’re saying to yourself “well, I can do way more than that on the thrusters”. Maybe so, but you are gonna put more weight on their and in turn slow yourself down and ultimately muting your own fitness. The simplest key to fitness is not more, not ten workouts in one day, it’s intensity. “Intensity is the independent variable that elicits results”. -Greg Glassman
21 thrusters (75,55)
teams of two relay style
20 min amrap
5 Wallball (20,14)
10 Steps Goblet Lunge (alt legs) (53,35)
partner who isn’t working holds the plank
Don’t forget that we are going to do a Friday night happy hour at the gym. Bring some beer and have a few afterward (as long as you have a DD or can drive). This is supposed to be as simple as possible to just be more social and interact after the workout. This Friday!!
30 clean and jerks(135,95)
20 mins to work on an Olympic lift of your choice (snatch/C+J)
*work on it don’t max out
15 Kb swings