Author: Jade

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 20 minute Up Ladder: 2 Burpee Dumbbell Box Step-ups 50/35 @ 24/20 4 Abmat Sit-ups Ladder is 2+4, 4+8, 6+12, 8+16, and so on until time is up. Dumbbell Burpee Box Step-up, hands must stay on the Dumbbells in the bottom, come out of the Burpee Deadlift the Dumbbells and step up and back down on the box, that’s one rep. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Belt Squat Marching: 7 x :30 ON/:30 OFF @ 50% Bodyweight Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=vA3QavPp1Ho

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 0:00 – 15:00 – Every 1:30 x 10 sets: Snatch Pull + Snatch + 2 Overhead Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Snatch Pull. 2) 33-27-21-15-9 – AQAP: Thrusters 65/45 Pull-ups Scale as needed. This is for time, but has a 20 minute time cap. Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 4) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE