Tuesday, September 27 2016

WOD: A. Bench Press: 5 - 3 - 2 - 1 - 3 E3MOM B. 2 rounds for time of: 15 HSPU (MRX 10 reps 2"/4" rise) 100m run 20 shoulder to overhead 155/105 (MRX 15 reps 115/75) 200m run 25 hand release push-ups (MRX 20 reps) 400m run C. Core and Shoulder Development: 5-10 strict dips into 5-10 kipping dips (bar or ring) 1 minute L-sit hold (rings, parallettes, floor) 20 Russian twists w/ wallball (throw to left) 5-10 strict dips into 5-10 kipping dips (bar or ring) 1 minute L-sit hold (rings, parallettes, floor) 20 Russian twists w/ wallball (throw to right) Friday Night FIGHT WOD! Black Level: For Time (15 minute cut off) 12 - 10 - 8 - 6 - 4 reps of: OHS 115/80 HSPU then, 12 bar facing burpees, then 4 - 6 - 8 - 10 - 12 reps of: Hang Clean & Jerk 115/80 Ring Dips Blue Level For Time (15 minute cut off) 12 - 10 - 8 - 6 - 4 reps of: Front Squat 95/65 Hand Release Push-ups (peel okay) then, 12 bar facing burpees, then 4 - 6 - 8 - 10 - 12 reps of: Hang Clean 95/65 Shoulder to Overhead 95/65 Red Level (Masters 55+) For Time (15 minute cut off) 12 - 10 - 8 - 6 - 4 reps of: Front Squat 75/55 Hand Release Push-ups (peel okay) then, 12 bar facing burpees, then 4 - 6 - 8 - 10 - 12 reps of: Hang Clean 75/55 Shoulder to Overhead 75/55 Friday Night Fight! This Friday at 515pm! Come ready to throw down!! Childcare available starting at 445pm. Our regular 515pm and 615pm classes are canceled.