Strength:
Bench Press Wk 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Rule of 8 on the final set.

GP and OP WOD:
Every 1:30 for 12 minutes
1 Power snatch +
1 Hang power snatch +
1 Hang squat snatch
Ascending load

There are still slots left for this weekends Subway Series Event 2. Register here.  We also still need volunteers for judging, set up and general flow managers. Speak with Beth or sign upon the sheet by the whiteboard.

WORKOUT 1:

“NOT LEGLESS WITH A HEAVY BALL”
RX DIVISION
For Time:
27 Wall Ball Shots, 30/20# to 10/9’
5 Rope Climbs, 15’
21 Wall Ball Shots
4 Rope Climbs
15 Wall Ball Shots
3 Rope Climbs
9 Wall Ball Shots
2 Rope Climbs

SCALED DIVISION
For Time:
27 Wall Ball Shots, 20/12# to 9’
10 Rope-Assisted Pull-Up
21 Wall Ball Shots
8 Rope-Assisted Pull-Up
15 Wall Ball Shots
6 Rope-Assisted Pull-Up
9 Wall Ball Shots
4 Rope-Assisted Pull-Up

August 9, 2016

Tuesday 08.09.2016

Strength: Bench Press Wk 2 5 @ 40% 5 @ […]
August 8, 2016

Monday 08.08.2016

This rag tag bunch took first place today to start […]
August 7, 2016

Sunday 08.07.2016

There will be no Open gym or Weightlifting today. Today […]
August 6, 2016

Saturday 08.06.2016