Don’t forget to sign up for the Whole Life Challenge! This is so much more than your run of the mill nutrition challenge and we always have a lot of fun with it. The kickoff event for it is this Saturday at 0900!
Also, there is a BeerWOD tonight (Wednesday) at 1930 at Three Notch’d Brewery, see you there!
Strength
3-3-3-3 Front Squat @ 34X1
Conditioning
“Cindy”
20 minutes, as many rounds as possible:
Skills
25 minutes to work on:
Conditioning
“Diane”
21-15-9
Schedule change reminder: Tuesday & Thursday 0830 class has moved to 0900 effective this week
Strength
Fitness: Work up to a heavy single Hang Clean & Jerk, if time permits dropped down 20% and do 2-3 singles
Performance: Work up to a heavy single Clean & Jerk, if time permits dropped down 20% and do 2-3 singles
Conditioning
7 minutes, as many rounds as possible:
Welcome Friends!
Conditioning:
“Cadillac Man”
Working in teams of four relay style (each movement), complete as many rounds as possible in 25 minutes of:
*Every minute on the minute each team must complete 15 burpees
Atomic Teamer
Strength
1) Tall Snatch, work to heavy single.
2) High Hang Snatch, work to heavy single.
3) Fitness: Deadlift 4×2 Linear Progression
Performance: Deadlift 5@75%, 3@85%, 1+ @ 95%* with 15 seconds between each repetition.
*Go lighter if last week’s clusters were a struggle for you. Keep form tight throughout.
Conditioning
5 rounds for time: