Tabata! 4 minutes each, 20 seconds on/10 seconds off. Lowest score per round is your score of:
- Thruster (65/45)
- GHD Sit ups
- Sumo Deadlift High Pull (65/45)
- Sledge Hammer Hits
Strenngth: Split Jerks 5-5-3-2-1-1-1
WOD: AMRAP in 7 Minutes:
And just for fun, here’s a little video on Triple Under Progressions…
8:00 AM Olympic Lifting Class
9:00AM Beginner’s WOD
10:00AM regular WOD
Warm Up: Hoover Ball
4 Rounds for total Reps:
There is no time component to this WOD, rest appropriately for 8 all out max efforts.
Check out this MobilityWOD video on shoulder fun. This looks awful…
Strength: Back Squats 5-5-3-2-(3-3-3)
WOD: 12 Minute AMRAP
Strength: Deadlift! 5-5-3-2-(3-3-3)
WOD: 5 RFT of
***Don’t forget that there are no evening classes tomorrow. Please try to attend the service for Steve and Shawn Thatcher’s Dad. The Service is at 7pm-830pm at Scheid Funeral Home. 121 S. Prince St. Lancaster. ****
A big part of becoming what you are is being happy! We are supposed to be happy; we function better when we’re happy, we sleep better, work better, live better, love better, laugh better, lift better and generally are better when we’re happy. So, if you’re not happy, do something about it right now, because something is terribly, terribly wrong. Figure out what it is that will make you happy, not just for the next few minutes but as your default state of being, and then go for it! Because really, at the end of the day, if what you’re doing is making you a miserable person, is it really worth doing?
And now for a WOD that may very well make you miserable for a few minutes, but will also make you happy that you did it…
Strength: EMOM for 8 Minutes: 3 Thrusters @ 70% 1RM
WOD: AMRAP in 9 Minutes:
Olympic Lifting Class at 8:00 today!
Beginners WOD at 9, regular WOD at 10.
Today we’re going to do a 3 station team WOD. Each Station is 8 minutes long, with 2 minutes rest in between stations.
Station 1: For Total Sit Ups and Walking Lunges
Station 2: For Total Double unders
Station 3: For Total Flips
Each member will start on a different section of the station, and rotate on station one when the rower gets to 500 and at station 2 when the prowler push is over. For station three, it is just the tire flip jump throughs for 8 minutes, and you can break them up anyway you want to between the three of you. Your team’s score is the total of your Situps, Walking Lunges, double unders and tire flips.