Friday, September 4, 2015

IMG_1744Teamwork divides the task and multiplies the success!

090415 WOD

A. 9:00 EMOM

Minute 1: 200/150 meter row

Minute 2: 0:20 hollow hold (transition) into 0:20 arch hold

Minute 3: 12 toes to bar (rings may also be used)

B. 1. 3×10 barbell good mornings  (stay light with perfect form)

2. Barbell hip bridges 3×12 (squeeze glutes at the top of each hip bridge and hold for two seconds)

You may increase weights over the three sets if form is good.

C. “Diane”

For time:

21-15-9

Deadlift (225/155)

Handstand pushup

>>On-ramp

For time:

21-15-9

Deadlift with kettlebell

Shoulder press with dumbell

Optional cash out:

800-meter run NFT

IMPORTANT ANNOUNCEMENT  REGARDING SCHEDULE

Due to the VA games this weekend and Labor Day on Monday we made the following changes:

Friday- All classes will run at normal times. Open gym will be from 10am-11am.

Saturday- One class at 8:00. No open gym.

Monday- Condensed schedule for Labor Day. One class at 8:30.