Wednesday
Wod 1/30/2019 20 MIN TO FIND 1RM HANG CLEAN TEAMS OF 2 18 MIN AMRAP
PARTNER 1- 100M FARMER CARRY 55/35 DB OR KB PARTNER 2- AMRAP OF
15 SQUATS
12 HANG CLEANS 75/55
9 S2OH SWITCH ON FARMER CARRY RETURN Score is the AMRAP 15/12/9 - no score for farmers carry. Extra Credit on your own - MAX EFFORT 20 MIN FOR
Back squat – work up to a 3rm 8 MIN EMOM (ALT)
Straight leg deadlifts 8
GHD sit-ups 15
For Newt
Thank you to everyone who participated yesterday. We still have the raffle going on. Buy a ticket between now and 2/1 evening classes. Drawing is 2/2 at 9am. I’m happy to announce we sent Newt home with $1,000 yesterday and we have more to give after the raffle ♥️ This picture warms my heart. It is a reminder that it’s not just about working out, the white board or who wins ... we have an amazing community of people. I get to call you all friends. WOD for 1/28/19 Max Effort 2
No regular classes Saturday. Fundraiser for Newt. Heats posted yesterday.
Please review yesterday’s post for heat information. Reminder potluck to follow. Raffle tickets for sale, drawing 2/2/19 (whiskey). Any and all donations for Newt can be turned in tomorrow or Saturday. WOD for 1/25/19 8X 2+1 EVERY 60-90 SEC
Box BACK squats 55% x 2
Speed deadlift 75% x 1 THEN 8 MIN EMOM(ALT)
Glute ham raises 8
KB TWISTS 20 6RDS
3 CHEST TO BAR PULL UPS
6 OVERHEAD SQUATS 115/85
THEN
30 HANG CLEANS
LOOKING FORWARD TO SATURDAY
First and foremost, thank you to everyone who has signed up to participate in our in-house comp to support Matt Newton. Below is a general idea of how the morning will run. Of course, everything is subject to change should we need to push out times or a heat for any reason. 8am the gym will open 8:40 we will brief 9am first heat. Heats and teams are as follows: Scaled Women Steph and Fabe Monica and Josie Jessica Stemmer and Megan WOD 1 9am, WOD 2 10:15, WOD 3 11:30 Scaled Me
Any coach can sell you a ticket (or more than 1!)
Win this delicious bottle of whiskey (retail $800-$1000). A pour of this is just over $100 at a restaurant. We are raffling it off, thanks to Coach Hack and Dale. ALL the money goes to Newt. Tickets are $20 each, drawing will be 2/2/2019. Wod for 1/23/19 15 MIN FOR CLEAN COMPLEX:
POWER CLEAN
FULL HANG CLEAN
2 FRONT SQUATS 4 ROUNDS
1 MIN SDLHP 75/55
30 SEC REST
1 MIN S2OH 75/55
30 SEC REST
1 MIN DOUBLE UNDERS
2 MIN REST Extra record (on your own) 15 MIN FOR Bench Press – work
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