Friday Evening on June 16th we will be prepping for the Showdown. Only 4:30PM class that night.
All classes on Saturday June 17th cancelled for the Showdown! We hope to see you here!
Thoroughfare food truck, The community tap and much more! Set up a pop up tent and come have a great time!
Monday 6/5/17
1A. Bench Press, Heavy Set of 5
1B. Sumo Deadlift, Heavy Set of 5
*Alternate between these two lifts, building to today’s heavy set of 5 for each.
2.
3 Rounds for Quality of:
15 Bent Over DB Rows, L&R
30 Second Active Hang From Pull-Up Bar
Tuesday 6/6/17
1.
1 Snatch Balance + 1 Hang Squat Snatch + 1 Squat Snatch
2.
3 Rounds for Time of:
400 Meter Run or Row
20 Sit-Ups
12 Overhead Squats 95/65
Wednesday 6/7/17
1.
TAKE A DEEP BREATH
Teams of 2
As many Reps as possible in 20 minutes of:
200 Double-Unders
100 Calorie Row
80 Box Jump Overs 24/20
60 Toes-to-Bar
40 Deadlifts 225/155
20 Power Cleans 135/95
Thursday 6/8/17
1.
Back Squat, Heavy Triple
then,
3-3-3-3-3 @ 80% of Heaviest Triple
2.
EMOM x 9
Minute 1: Hip Extensions
Minute 2: Hollow Hold
Minute 3: L-Seated DB Presses
Friday 6/9/17
1.
Push Jerk, Heavy Triple
then,
3-3-3-3-3 @ 80% of Heaviest Triple
2.
As many Reps as possible in 7 minutes of:
20 Double-Unders
7 Hang Squat Cleans 95/65
3 Bar Muscle-Ups
Saturday 6/10/17
1.
Teams of 2
As many Reps as possible in 28 minutes of:
80 Calorie Row
80 Box Jump Overs 24/20
80 Russian KBS 70/53
80 Shoulder-to-Overhead 95/65
80 Lateral Burpees
Sunday 6/11/17
1.
8 Rounds for Time of:
5 Push-Ups
10 Hang Power Snatch 75/55
15 Air Squats
200 Meter Run
Rest 2 Minutes between rounds
11AM Competitors Class
Teams of 3
15min AMRAP of 200m Runs
*1 Person works at a time
then,
“.45 (caliber)”
This WOD is in celebration of our very own Petr Dibdak’s 45th birthday on June 12th!
For time:
45 TTB Buy-In
then,
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
or
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Plate Burpees 45/25lbs
*With a 100 m Plate Run in between each set
then,
45 GHD Sit up Cash-Out
Happy Birthday Petr!!!
then, (time permitting)
Drills will include:
Russian Dips, Muscle Up Negatives, and more…
Drills will center around proper body shapes (eg hollow and arch positions) while focusing on timing the pull and exposure to the movement!