Reminder we have our BBQ this Saturday, check out the details below and be sure to mark your calendars!
Monday, March 7th
Skill/Strength:
15 Minutes to work up to a heavy Snatch x 2
Metcon:
4 Rounds of:
5 Snatches (70-75% of your heavy snatch completed in strength)
25 Wall Balls (20/14)
200 Meter Run
– Rest 2 minutes between rounds
Tuesday, March 8th
Skill/Strength:
Deadlift 3 @ 70%, 3 @ 80%, 3 @ 90%
Metcon:
Every Minute on the Minute for 21 Minutes:
Rowing for Calories 20 for men/15 for women (minute 1, 4, 7, 10, 13, 16, 19)
3 Deadlifts @ 70% of 1 Rep Max (minute 2, 5, 8, 11, 14, 17, 20)
25 Abmat Sit Ups (minute 3, 6, 9, 12, 15, 18, 21)
Wednesday, March 9th
Skill/Strength:
Front Squat 5×5 at 80%
Metcon:
4 Rounds for time of:
10 Front Squats (135/95)
10 Box jumps
15 Chest to Bar Pull Ups
Thursday, March 10th
Skill/Strength:
Romanian Deadlifts (RDL) 3×8
Ring Dips 3×15
*superset RDLs and Ring Dips (i.e. do 1 set of RDLs and 1 set of ring dips)
Metcon:
AMRAP in 12 Minutes of:
10 True Push Ups
15 Kettlebell Swings (53/35)
30 Doubleunders
Friday, March 11th
Sill/Strength:
Push Press x 3 + Split Jerk x 1 (work up to a heavy set of this sequence)
Metcon:
400 Meter Run
20 Hang Power Cleans (115/75)
20 Push Press (115/75)
20 Back Squats (115/75)
2 Rope Climbs
20 Toes to Bar
20 Walking Lunges with Plate OH (45/25)
20 Dumbbell Thrusters (45/25)
2 Rope Climbs
Saturday, March 12th
Open WOD 16.3 will begin at 8 AM and run until all heats have been completed.
Join us for the halfway point of the open on Saturday to take on WOD 3 and hang out with some awesome people. We will be starting the WOD at 08:00 and running it until everyone finishes. We’ll have the BBQ out and cooking and some beverages on hand. Bring something to share and your own drinks if you want something special. Family and friends are welcome. This will be great opportunity to meet our new members and coaches as well as hang out with the people that come to different class times. Let us know if you have any questions!
Sunday, March 13th
“Monster Mash” or Open Gym from 10 to 11 AM lead by Coach Vlad