Protected: WOD/Blog

A reminder that the Friday 6:15pm and both Saturday classes will be dedicated to those wanting to do the Open WOD 17.2

Strength= Deadlift 20mins build to 1RM..

WOD= For time
50 Deadlifts 50/35kg
50 Wall balls 9/6
50 Double unders
50 S2OH 50/35kg
50 Cal row

Interval Day= Warm up Movements the 45min running clock… 15*12*9*6*3
Power clean 70/45kg
*10 Ring dips/Push up at 9min….
rest 4min
at 13min 5x max back squats @ 100/70kg 1 min on 1min off at 23min
Rest 3mins
at 26mins T2B pick a number and EMOMx 7 Row, Bike, Burpee to the 9min mark once finished WOD 1

Notice = The Strength & Conditioning area on Monday’s & Friday’s will not be available to our members until 5:45pm, as that area will be used for the new teens classes. Any questions, please feel free to message us on fb.

Skill = 15mins Pull ups, Pistols build to a max 5 rep set of weighted pull ups and pistols (pistols 5 per leg)

WOD= For time.
100 thrusters 40/25kg
every minute drop bar and do 3 Burpees