“The Roaring Twenties…”

Posted: May 27, 2016 in Uncategorized

 

IN CASE YOU HAVEN’T SEEN IT YET…

NEXT MONDAY, MONDAY 30TH, MEMORIAL DAY… WE WILL HOLD 2 CLASSES @ 9:30AM & 4:30PM…

The Cycle Is Done!!!

60%… 65%… 70%… 75%… 80%…

Next Week Is Hell Week… Starting Off With… “Murph”…

Then… Well… Come In & See…

This Saturday’s Schedule Is Up In The Air…

MOBility: 7AM & 11AM

Olympic Lifting: ???

GRID WOD: ???

I’ve Already Heard From ALOT Of You That You Won’t Be Coming In Because Of The Memorial Day Weekend… Fine… Enjoy Your Time Off!!! Just As A Courtesy… If You’re Planning On Coming To The Olympic Lifting Class… Sign Up Now… If No One Is Signed Up… The Olympic Lifting Class Is Cancelled… Only One Signed Up I s Nykki & She Already Performed This Oly WOD 2 Weeks Ago… Next Saturday We Will Be Starting A New Olympic Lifting Class… So If You’re Interested… Talk To Coach Ivan… INVITE ONLY!!!

As Far As The GRID WOD…Please Sign Up Before 10PM On Friday Night… I Just Want A Head Count So I Can Figure Out The WOD…

Now On To Friday’s WOD… Come In Ready To Roll!!!

It’s Gonna Be Crazy!!!

You’re Going To Need The Following:

A Box…

A Spot On The Pull Up Rig & For Some Of You Another Box For Jumping Chest To Bar Pull Ups…

A Heavy KettleBell…

A Bumper Plate…

A Spot On The Pull Up Rig For Toes To Bar Or A Beam For Toes To Beam…

A Barbell For The Push Presses… No Racks… Starts On The Ground…

A GHD Machine… First Come First Serve… Or… A MedBall & An AbMat…

A MedBall For Your MedBall Cleans/Wall Ball Shots…

Your Body For Burpees…

And Finally… Your Jump Rope… And Hopefully You Don’t Need That MedBall…

ALRIGHT… HERE WE GO!!!

MOBility: 3:30PM, 4:30PM & 5:30PM

Strength… REST DAY!!!

MetCon… “The Roaring Twenties..”

For Time… 20 Reps Of Each Movement:

Box Jumps (Rx’d: M-30″/F-24″…)

Chest To Bar Pull Ups

KettleBell Swings (Rx’d: M-72lbs/F-53lbs…)

OverHead Plate Lunges (Rx’d: M-45lbs/F-25lbs…)

Toes To Bar (Rx’d: M&F… MOD: Toes To Beam With A 3 Second Pause @ The Bottom…)

Push Presses (Rx’d: M-95lbs/F-65lbs… From The Ground…)

GHD Sit Ups (Rx’d: M&F… MOD: Med Ball Sit Ups… M-20lbs/F-14lbs…)

Med Ball Clean/Wall Ball Shots (M-20lbs To 10 Ft./F-14lbs To 8Ft.)

Rolling Burpees

Double Unders (Rx’d: M&F… MOD… Tripled Singles… Both With A 200 Meter Med Ball Run Penalty…)

TIME!!!

3…2…1… GO!!!

Mando

5.26.2016 WOD & Scores…

Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

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