MAKE NOT THAT OUR WORKOUT WILL START AT 8 AM TOMORROW FOLLOWED BY A MEETING. ALL BASED AROUND GRIT IRON GAMES. If you are participating in ANY capacity (volunteer, judge, athlete, team captain) it would be helpful for you to attend. If you are not participating in any capacity you are still welcome to join us at 8 AM for a workout.
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Friday Schedule: 6am/8am/9am WOD – Open GYm 9am/430pm
HAPPY BIRTHDAY RALPH!
Strength:
7 sets x 5 Power Cleans and Jerks (every 1:45) these are singles 50-55%
WOD
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
Strength:
7 sets x 5 Power Cleans and Jerks (every 1:45) these are singles 50-55%
WOD
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
Strength:
7 sets x 5 Power Cleans and Jerks (every 1:45) these are singles 50-55%
WOD
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
Thursday Schedule: 6am/8am WOD – 9am/530pm Open Gym – 530pm Bootcamp
Wednesday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Workout Prep: This should take 20-25 minutes*
WOD
Workout Prep: This should take 20-25 minutes*
WOD
Workout Prep: This should take 20-25 minutes*
WOD
Monday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am – Open Gym 9am/530pm
Strength
Every 3 min x 5 Sets
3 Back Squats 70%
WOD
AMRAP 8
6 power snatches (95/65)
12 Back Rack Reverse Lunge
*Add 2 Reps to Power Snatch every Round
Strength
Every 3 min x 5 Sets
3 Back Squats 70%
WOD
AMRAP 8
6 power snatches (95/65)
12 Back Rack Reverse Lunge
*Add 2 Reps to Power Snatch every Round
Strength
Every 3 min x 5 Sets
3 Back Squats 70%
WOD
AMRAP 8
6 power snatches (95/65)
12 Back Rack Reverse Lunge
*Add 2 Reps to Power Snatch every Round
Announced on Site