Class Schedule: 5:15 a.m., 9 a.m., 5:30 p.m., 7 p.m. Strength:Find 1 RM Strict Press
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LISA'S HAPPY BIRTHDAY WODClass Schedule: 5:15 a.m., 9 a.m., 5:30 p.m., 7 p.m. Lisa's Happy Birthday WOD Buy In: 42 Cal Row Then: For Time: 9 Power Cleans 115/75 29 Devil Presses 35's/25's 9 Hang Power Snatches 115/75 29 Box Jumps 24/20 9 Sumo DLHP 115/75 29 Med Ball Slams 20/14 19 American KBS 53/35 Then: Cash Out 77 Wt. Ab Mat Sit Ups 45/25 # Plate Class Schedule: 5:30 p.m., 7 p.m. WOD “IOQ 2019 WOD #1” 2019 INTERNATIONAL ONLINE QUALIFIER WOD #1
Class Time 9 a.m. WOD 20 Minute AMRAP 5 Man Makers 35's/20's 10 Pull Ups 15 Wt Ab Mat Sit Ups 35/20 20 Cal Row While Partner A is working on movements, Partner B is Rowing. Switch when Partner B is finished with Cal Row. Partners pick up where the other has left off in movements Man Makers: Set Up - Start with two dumbbells, one in each hand, with your body at the top of the push up position Execution - Pull yourself down into the push up position and push back up, then one arm at a time, pull the dumbbell up to your chest then back down to the ground. - Then perform a squat clean with the dumbbells in your hands, this movement requires you to perform a full front squat. - Once your hips fully extend at the top of the front squat, continue pressing with your shoulders to finish the movement with active shoulders supporting the weight overhead. |
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March 2024
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