Rickard

Saturday Feb 9 2019


Please join us for our FREE community class for the public at 8:15am this Saturday!
Bring your family, bring your friends, but don’t forget to bring your workout gear!

***MEMBERS***  
If you are attending the free community WOD or doing some other type of workout AND attending the 9:15am class please gather at the whiteboard and be part of the class.  Getting equipment early and claiming a place in the gym may interfere with what the coaches have planned for warm ups and class execution.  
1.) Every 2 min for 4 rounds
8 Pause Overhead Squat @ 50%
2.) 11 min AMRAP
8 Alt. DB Hang Power Clean & Jerks 50/35lb
6 Alt. DB OH Right Arm Lunges 
6 Alt. DB OH Left Arm Lunges
-Every time you set the DB down, do 20 Groiners before picking it back up
*3.) Every 2 min for 4 rounds
8 Bench @ 50%
*4.) Every 3 Minutes for 5 Rounds
20 Cal Row as fast as possible
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Whiteboard
12 Rds + 1 HPC&J
155# OHS
9 rounds + 2 HC&J - No Groiners!
145# OHS from the ground / 21-15-9 Assault Bike & 40# slam ball complete in 4:56 / 5:00 plank from yesterday complete in 2:30 & 2:30 with (6) 150# sandbag cleans / EMOM7: 8 24" box overs & 8 ring rows / MUs: 5,5,5,4-1,3-2 / Rolled out hammies
1:33:56 9.3 mi run
Longest run in a while consistent pace and felt strong
9 rounds + 5 HPCln & Jk
WOD Mods: whoppin' #12, BC on R & no OH L on R; OHS @ #0 PVC - #5 PVC (Crazy!!); 40 min spin 😫