Many of you have asked what you can do to help. If you would like to, feel free to sign up to bring food to the Celebration of Life for Michele. You can drop items off at the gym by Saturday at 11 and we will deliver them.
https://m.signupgenius.com/#!/showSignUp/20f0a4dacae2fa31-celebration/495770
http://obits.dignitymemorial.com/dignity-memorial/obituary.aspx?n=Michele-McCune&lc=2440&pid=185783633&mid=7443620
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 press 45/35
10 front squat 45/35
2 min rest
Wod
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24/20
30 wall-ball shots, 20/14
Warmup
50 double unders
3 rounds
10 lunges
10 box steps
10 sit-ups
2 min rest
Wod
Back squat
5-5-3-3-3-1-1-1-1-1
Warmup
Warmup
400 m run
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 wall ball shots 20/14
2 min rest
Wod
“J.T.”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Open gym
2-3
Festivus practice
Wod 1
9-Minute AMRAP
3 Minutes
– Box Jumps 24/20 (20/20)
– Partner Front-rack hold 95/65 (75/55)
3 Minutes
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Tricep-extension hold on box
3 Minutes
– Shoulder-to-overhead (same weight as above)
– Partner Bar hang
Box …
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang snatches 45/35
10 OHS 45/35
2 min rest
Wod
21-15-9
Deadlift 225/155
OHS 115/85
Warmup
500 m row
Use the first 250 to warmup, then do a sprint to see what your fastest sprint is.
Use your fastest sprint time as a starting point.
3 rounds
10 SDLHP 35/25
10 Am. kB swings 35/25
10 goblin squats 35/25
Rest 2 min
Wod
On the …
Warmup
500 m row
3 rounds
10 press 45/35
10 push-press 45/35
10 push-jerk 45/35
2 min rest
Wod
21-15-9
hang squat cleans 115/85
Chest-to-bar pull-ups