Aeron

Saturday Feb 16 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
6 Snatch @ 60% (Touch ‘n Go as many as you can)
2.) 9 min AMRAP
Choose Your Own Adventure
15/12 Cal Row OR 75 Double Unders
30 Wallballs 20/14lb OR 20 Wallballs 25/20lb
-Mix and match however you'd like each round
*3.) Every 1:30 for 4 rounds
6 Deadlift @ 60%
*4.) Tabata Assualt Bike (20sec work/10sec rest)
Record total calories
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Whiteboard
2+15WB (singles and 14# WB 30reps)
Snatches at 70# mostly tng, all powah!
2+11 cal bike, 8# WB
#35 snatch
Community wod with heather & mama deb!
4 rounds - 12 cal row/20# wall ball each round
Snatches @ 85# all unbroken; DL @ 155#; death by burpee box overs 8 in 11th round
3 + 6 cals (all row and 20# WB)
85# snatches all tng
4 rounds + (2) 30# wallballs
All of the 25# wallballs were in use / Stuck with 15 cal row & 20 wallballs with 30# slamball / Snatches @ 135# / DL with pause below knee complete @ 275# / Balon from yesterday complete in 8:14 / 50-40-30-20-10 GHD sit-ups & ski erg cals complete with Wifey with repetitions evenly divided.
2+15 wall balls (row + 30 wall balls)
82# snatch
45 min Spin WOD
Annnd I did about 5 burpees, thoughtfully & carefully, & all was ok. Weak but ok!!😃
5 full rounds
Chose the best adventures with 25 lbs all and 12 cal row. Deadlift and PU extra credits