There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.
If you plan to attend the clinic, you can come to the class, and a modified version of the WOD will be available.
Conditioning:
“Annie are you OK?”
500m Row at beginning of each round
21-15-9 rep rounds of:
Dumbbell Thrusters (35/25)
Sumo Deadlift High-Pull (65/45)
Burpees
Med Ball Cleans (20/14)
Wall-Ball Shots (20/14) @ (10/9’)
For Time
Compare to Friday, 30 December 2016
Flexibility/Mobility:
Single Leg Flexion – 2:00/side
Ball Tack and Floss – 2:00/side
Lateral Opener – 2:00/side
Post time, lift and load, and experiences to comments
Beard: 10/10
Overhead mobility: 6/10
Big Dave checking you out from behind: 10/10
Overall, looks like a great lift D
Need to widen my grip a bit.
Haha
27:46 RX slowest time yet but first time with no mods. Took too many (long) breaks.
27:30 RX
KO WOD 1: with The Troop
First time we all got to work together so that was awesome. Just under the cap at 14:44 I think. We will work on rep schemes but it was a fun one! Great job team!
Gymnastics clinic afterwards was a blast! Killer core workout. Looking forward to incorporating what I learned.
Happy Saturday everyone!
Male splits were:
1:16 PLUs (36 PLUs substituted for 12 rope climbs)
1:27 T2B
1:57 S2OH
1:45 DUs
Total time: 6:25
Max calories rowed: 103 (girls) + 192 (boys) = 295 total
Nice documentation Manny! Don’t leave any counting to the oldie on the team. She’s forgetful! 😉
Really fun today Troops!
Partner version:
600m row each round, 30-20-10 rep rounds
Jammy – 20:19
Muscle-up/Handstand clinic:
Had a great time! Learned a lot.