January 23rd, 2012

Back Squats 3×5 @ 85%. Then, 15-12-9-6-3 pull-ups & thrusters.  Thrusters start at 40 and build by 10 to 80k on the set of 3 (35-55 for girls by 5k).  You only get one bar

Beginners: Back Squats 3×5. Then, 15-12-9-6-3 pull-ups & thrusters.  Thrusters start at 20 and build by 5 to 40k on the set of 3 (10-30 for girls by 5k).  You only get one bar

 

As of Wednesday the 25th we will be adding a new class to the evening schedule as well as changing the times. New schedule is as follows:

 

3:30, 4:30, 5:30, 6:30, & 7:30

 

The last two classes are meant for beginners or those not comfortable to advance yet. If you are not on that level please try your best to not disturb those classes.

 

Those of you who are training to compete, please become more courteous to those members taking the evening classes. Classes have the priority on the front platforms. If you are doing workouts outside of class please use the platforms in the back or wait for the platforms to open up.

 

Competitors:

Wod 1- Back Squats 3×5 @ 85% then 50% burn out.

Wod 2- 15-12-9-6-3 pull-ups & thrusters.  Thrusters start at 40 and build by 10 to 80k on the set of 3 (35-55 for girls by 5k).  You only get one bar.

Wod 3 – 2,000 m row for time, then 3 mins to find max Jerk.