Open Gym:12-2
Come in and work on a skill or tackle a missed WOD! 10:00am Monday WOD is at Coonskin Park! Cookout at 1:00pm!
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Class Times: 8:30,9:30,10:30
Come join us for an awesome WOD!!! Join us Monday, September 2, at 10:00am in Coonskin Park for a fun Labor Day workout!!!! WOD
5 Rounds: -10 Pull-ups -10 G20 (135,95) (95,65) -200m run Join is this Monday, September 2, join us at Coonskin park for a WOD starting at 10:00! Cookout to follow starting at 1:00pm, shelter 4!!!! WOD
-50 Wallballs (20,14) -40 Russian Twists -30 Hang Cleans (95,75) -20 OTB Burpees -10 HSPU -1 Mile Run -10 HSPU -20 OTB Burpees -30 Hang Cleans -40 Russian Twists -50 Wallballs (20,14) WOD
Sport: Thrusters (15 min) 1X1X1X1 Fitness: 15 min AMRAP: -20 Sit-ups -150m run -10 DB seated press then, 21-15-9-15-21 -Thrusters (95,65) -T2B -Box Jumps (24,20) WOD
Sport: Snatch technique work and warm up to working weight 8 rounds : Every 3 minute on the 3 minute •250m row •8 power snatch 125/85 •50 Dus Fitness: Snatch technique work and warm up to working weight Then; Every 3 minutes on the 3 minutes 8 rounds: •200m row •6 Power Snatch 95/65 • 50 Jump rope singles ***Don’t forget about the Labor Day Workout at 10:00am on Monday, with a cookout at 1:00 to follow! WOD
20 squat cleans (115,75)(95,65) 20 burpees 20 KB swings 400m run 15 squat cleans 15 burpees 15 KB swings 400m run 10 squat cleans 10 burpees 10 KB swings 400m run 5 squat cleans 5 burpees 5 Kettlebell swings 400m run Post Wod: * Extra Credit 50 GHDs* ****Join is next Monday for a 10:00am WOD at coonskin park with a cookout at 1:00pm!!!!! Class Times: 8:30,9:30,10:30
Come join us for an awesome WOD WOD
10-1 Deadlifts (135/105) DB push press (50/35s) *150m farmers carry (50/35s) after each round *Modify weights for Fitness WOD
SPORT 4 rds. •200m run •20 pull-ups •200m run •20/15 push ups •200m run •20 sit ups FITNESS 4 rds. •150m run •15 pull ups (or ring rows) •150m run •15/10 push ups •200m run •15 sit ups Optional post WOD work: 1:00 plank 1:00 chair pose 1:00 double kb front rack hold 1:00 wall sit :30 rot. static hold (R) :30 rot. static hold (L) |
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February 2021
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