A. 20 Minutes of MU Work and Power Clean work
B. 4 Rounds
5 Muscle – ups
10 Power Cleans @ 155/105
200 M Run
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” –Lou Holtz
AOM Isaiah Rosario competing in our Spring Cleaning Competition
9:00 am Class:
4 Rounds
10 Ground to OVHD @ 135 /95
25 Wall Balls 20/15
400 M Run
10:00 am Class:
Free Community WOD – All skill levels welcome! It’s a partner WOD so bring a pal or come meet a new friend!
A. 10:00 Alt. EMOM
Min 1: 3 Strict Press by feel
Min 2: :10-:15 Front Lever Tuck Hang
B. Congo Style Team Workout:
40 DU
30 Cal Row
20 TTB
35 DU
25 Cal Row
15 TTB
30 DU
20 Cal Row
10 TTB
***Free Community WOD >>> Saturday @ 10:00 am
***Spring Cleaning Recap >>>> All Cleaned Up!
A. 3 Rounds
5 Ring Dips
10 Burpees
200 M Run
Rest 2:00
*if you have muscle-ups muscle-up into the first rep
B. 3 Rounds
5 OHS @ 135/95
5 Power Cleans @ 135/95
200 M Run
Rest 2:00
A. Power Clean + Hang Power Clean + Jerk
x1+1+1×6 Rest 2:00 by feel
B. DL x2x6 @ 90% of 3 RM Rest 3:00
C. 3 Rounds for Quality
100 m OVHD Walking Lunge 45/25
10 Toes to Ceiling
A. 6:00 EMOM
Front Squats (1.25 + Full)
x1+1×6
*increase from last monday’s best weight
B. 6:00 EMOM
3-5 HB Back Squats @ same weight as “A”
**No Rest b/t A and B**
C. 10-1
Wall Balls 20/14
Power Snatch @ 75 / 55
Extra Credit
Accumulate
:90 in a Front Lever Tuck Hang
and
:60 in a WF or Freestanding Handstand
A.
10:00 E202
Hang Power Snatch + Power Snatch x1+1×5
B. 15:00 AMRAP
5 Muscle-ups
10 Box Jumps 24/20
20 Double Unders
400 M Run
Extra Credit
3 Rounds
6 WTD Pull-ups
Rest 2-3 minutes
*last 2 reps should be challenging
Congratulations to everyone who competed in our Spring Cleaning Competition! Thank you to everyone who came out and supported the cause.
“Without a sense of caring, there can be no sense of community.” –Anthony J. D’Angelo
A. Strict Press x2x6 by feel
B. In Teams of 2
Accumulate 5K Meters on the row while one partner is rowing the other partner is completing as many rounds as possible of:
50 Double Under
25 Step-ups / leg @ 20/16
Regular Saturday Classes have been cancelled due to our >>>> Spring Cleaning Competition || Benefiting GingerCare
A portion of the proceeds from Spring Cleaning
A. Spend 20:00 Minutes working on Overhead Squats, build weight if you’re not sacrificing your technique and form.
B. 12:00 AMRAP
7 Power Snatches
7 Thrusters
400 M Run
M: 75 W: 55
*Rounds+Reps Completed
Extra Credit
Accumulate :60 in a Tuck Sit Hold
Last day to register for Spring Cleaning Competition >>> Register Here
