3.12.18 A Few Announcements

This week we will be looking over the results from the wods and lifts we tested. We would like to also ask for your food logs for the ones who did log their food! We have gotten a few over the course of our challenge but to determine a winner we’d like to see them. Also a reminder our kids class is in full swing! 330pm and 415pm. If these class times aren’t working for you and you’d like to get your child in it let the coaches know so we can determine a better class time.

One last reminder! We have been transferring our waiver to an online efile which can be found here. Please click on the link and sign a new waiver, thank you!

A. Conditioning

For time

10-9-8-7-6-5-4-3-2-1

KB Swings 70/53

20-18-16-14-12-10-8-6-4-2

Sit ups

Pushups

Coaches challenge GHD sit ups

B. Strength

Back Squat

15 minutes

Build up to a Heavy set of 12 reps

C. Accessory

5 rounds

45 seconds hang (arm extended)

– Rest 1 minute-

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike