Monday 160118
Martin Luther King, Jr Day
"We must learn to live together as brothers or perish together as fools.
Love is the only force capable of transforming an enemy into friend.
Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that."
Modified Gym Hours for the Monday holiday:
AM hours normal
PM Gym closed (use Tuesday evening Open Gym hours to make up if desired!)
WOD
Spend the first 20minutes progressing to your 5RM Deadlift.
Then together:
400m Walking lunges.
Post 5RM and time for lunges to board.
Tuesday 160119
Skills with Marcie and open gym. Make-up Monday WOD if missed.
Wednesday 160120
10-9-8-7-6-5-4-3-2-1
OH Squats 95/65
Strict Toes-2-bar
Post time and load
Thursday 160121
For time:
21 cal row
15 Power snatch 115/85
9 Bar facing burpees
15 Thrusters 115/85
21 cal row
Post time.
Friday 160122
No 6:30pm class on Fridays
Snowmageddon 2016 BUDDY WOD
Buddy A 20 sec work while Buddy B rests, switch, repeat for 8 complete cycles.
Move through each of 6 stations, no additional rest. 32 minute WOD
Score is Total reps.
KBS-Russian, 1.5/1.0
HR Pushups
SDHP 1.5/1.0
Air Squats
Strict Pullups
Situps
Post total reps for buddy team.
If snowed out of Gym, do on your own using these Body Weight Subs:
Jump squat
HR Pushups
Goodmornings
Air squats
Mountain climbers (not a similar sub)
Situps
Watch for the Snow schedule on the Announcement bar and Blog and FaceBook Page.
Saturday 160123
GYM CLOSED
