Friday, July 10, 2015

Sheila’s got back

071015 WOD

A. EMOM 6:00

Even minutes: 150-meter row

Odd minutes: 15 box jumps

B. Deadlift – 5/3/1 month 3 | week 2

70% x 3

80% x 3

90% x 3+

Subset: 3 x 5 cobras

C. For time:

100 double-unders / 200 singles

10-8-6-4-2

Lunges with barbell in front rack (135/95)

Handstand push-ups

100 double-unders / 200 singles

>> On-Ramp

For time:

50 single-unders

10-8-6-4-2

Lunges with kettlebells / unweighted lunges

Modified handstand push-ups / DB seated press

50 single-unders

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COMPETITION WODS ARE BACK! We have moved the time of our competition class, which is designed for athletes who want to step up their game with workouts that will test and retest mental toughness. The advanced, one-hour session will start at 7 a.m. (beginning this Saturday) and is not guided by a coach. Warmup is self-guided; metcon will start promptly at 7:20 a.m. Group class will remain as scheduled at 8 a.m. Curious about whether competition is for you? Check in with one of your coaches.