Rainbows happen indoors, too. Photo by Josh.
051014 WOD
A. Group warmup
B. Stretch
C. For time:
400-meter run
20 wall balls (20/14)
400-meter run
20 chest-to-bar pull-ups
400-meter run
20 overhead squats (95/65)
400-meter run
20 burpees
>> On-Ramp
200-meters
15 wall balls / DB thrusters
200-meter run
15 OHS / air squats
200-meter run
15 pull-ups / ring rows
200-meter run
15 burpees
050914 WOD
A. Three rounds NFT
100-meter run
10 toes-to-rings
10 jumping air squats
B. Front rack lunges
Work up to a challenging set of four lunges with barbell in front rack position (2/side), then do three additional sets at that weight
C. For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/135)
V-ups
Run 50 meters after each set
>> On-Ramp
For time:
10-9-8-7-6-5-4-3-2-1
KB Deadlifts AHAP
Sit-ups
050714 MOBWOD
A. Partner hamstring smash
4:00/side
B. Adductor mob with kettlebell
2:00/side
C. Lacrosse ball in glutes/ hips
2:00/side
D. Deep psoas smash with kettlebell
2:00/side
E. Pec/ anterior shoulder stretch
2:00
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OLYMPIC WEIGHTLIFTING CLASS
Want to get better at the snatch/ clean and jerk? Show up to coach Toby’s oly class! All levels welcome. Classes today at 9:00 am and 4:30 pm. Caution: you may PR!!