High Altitude

Sunday Mar 1 2020


Thanks to everyone that came out for the community workout yesterday morning. More and more new faces every Saturday morning and quite a few are coming back during the week because 1 day a week just ain’t enough! Anyways, we are always looking for new friends to join and if that’s you let us know you want in and we’ll make that happen. 
Have a great Sunday!
1.) EMOM for 20 minutes 1 Strict Press with a 5 second overhead hold @ 75% -> 5 kip swings -> 5 knees to chest jumps 
Note: maintain that string line between the sternum and belly button; point toes and reach over the bar on kips; keep that torso up and try really hard to get those knees really high
2.) High Altitude
17 minute AMRAP
21 Dumbbell Thruster 50/35lb
15 Box Overs 24/20”
9 Chest to Bar Pull-ups
*3.) 10 min AMRAP
40’ Sled Push 10/no plate
40’ Sled Push 20/10lb
40’ Sled Push 30/20lb
Continue to add 10lb plates every time you successfully reach 40 feet within the time cap
*4.) 5 rounds 
30 second starting position deadlift hold
12 Reverse Hyper
Note: put some weight on the bar and go in to your setup position, pull slightly and hold for 30 sec, head neutral, lats trying to wrap around your spine
E0501546 ca5d 4a52 8393 71c6416b185c
Thumb 93321576 be79 4de3 a720 158cb9021487

Megan Vogel39d

Two studs right there. ⬆️⬆️⬆️⬆️

Thumb wodmother1

Theresa Rosenquist39d

Yoga today at 4!

Login to comment
Whiteboard
8 miles of walking in the sunn😎
2rds in 7 min, had to leave right at 915
All 20rds ✅ @125# SP
6 + 21 + 15 scaled (25lb DBs, ring rows).
20 EMOM was mean; didn't want to do anything after that.
3 + 12 db thrusters (RX)
75# strict press
Team WOD
Karl & Christian - great teammates!! Snatch ec. 90%. 140#.
Physics 2 Homework
4.5 mi run ❤️
35:38/7:58avg.
HomeWOD & Yoga 🧘‍♀️
ALL things foundational! Strict->neg pullups/planks->Dips/hip circle Abd->Squats/HS holds->GHHE/SB carries->Bulg split sq....