Pennywise

Saturday Jun 2 2018


Please join us for our 8:15am free Community Workout this morning. Great way to kick off your weekend! 10:15am regular WOD is cancelled this morning due to the USAW Level 1 Certification Course taking place today and tomorrow. Sunday Team Workout and Regular Class will be as scheduled with the gym closing right after the 8:15am Regular WOD.
Have a great Saturday!
1.) Pennywise ☠️
12 minute AMRAP
40 Double Unders
30 Alternating Pistol Squats
20 Power Snatch 75/55lb
10 Muscle Ups
2.) 5 Front Squat every 2 minutes for 4 rounds @ approx 70% 
*3.) 7 minute AMRAP
7 Hand Release Push-ups
7 Strict Pull-ups
*4.) Deadlift 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
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135 FS
1+10 pistols
Did 10 ring mu turnovers but no dip
2+9 snatches
175 FS, free Wod
1+ 20 power snatches (pistols using rig help) 2) FS 235#, 3) 6 rds, 4) 1 set at 315, 3 at 345
1 + 1 MU
Done as 😐
1 + 20 power snatches rx
Free wod w/ Mom
🎁 8:15 & 9:15
Pistol squats are hard. 105# FS. Some extra credit stuff too
1 + 3 PS. All the mod’s for mup’s.
FS @ 205#. DL’s for EC @ 315#
2+4 Muscle Ups
Free WOD w Emma & Jordan
1+20 pistols rx
Front squats @ 145#
Present.
Mods on pistols & MU. DL 265# and Superman/Hollow rock w the Fameree clan!
2 + 7 pistol squats rx
2 rounds + 20 pistols
MUs: 4,3,3 / Front squats completed first because of class size @ 245# / EMOM10: odd minutes - 4 bar MUs, even minutes - 50 DUs / *3.) complete
Bayshore to Lakeshore 60 miles
3:48:00 (~15.8 mph) ❄️💨
1 + 18 pistols
Com WOD + EC