NEWS
- TEENS: This is the final week of 4:30p teen classes. Coach Michele will be reaching out to parents about summer program options.
- Week of July 4th
- Tuesday July 3rd, Regular schedule 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30pm class
- Wednesday July 4th: NO Classes
WOD
“Flames”
AMRAP 15
12 Calorie Bike
9 Thrusters (115/75)
6 Bar Muscle Ups
WOD Guidance & Goal: Aim to complete the bike in 1 minute. Unbroken thrusters for the first round. And choose a difficult upper body pulling movement as a scaling option for bar muscle ups (banded bar muscle ups, strict chest to bars, chest to bars, strict pull ups). Aim to complete 4-6 rounds.
Post Rounds to Comments.
ENDURANCE
3×13 minute. rest 4 minutes between
3 – 65#, BBMU attempts (did 2, 3, 3)
2+20 blue and red BMA – got 4 and 2, also got 2 with just the blue band aftteteards
6+ 10 cals – kipping pullups
3+8 big purple band BMU
(got all, time to go down in color)
3+12 #75 (2 sets per round) And c2b (sets of 1 and 2)
3+12. 95#.
4+12
75#
Strict pull ups
3+24 Rx
3+12 65# C&J/black band pull ups. Feeling tired and slow today.
3+26 – 75#PP and purple band bmu, 6/4+2/6/5.
Willis thank you for letting me go on rig x2, def slowed you down.
4+3. 95#. C2B (purple band)
3+22 55# purple band bmu all 6 each round
3+2rx
4+16, 65# / CTB’s
3+17
3+18 Rx.
3+22 Rx first BMU in a looong time….
3 + 18 at 95
El Guapo
4+12, CTB
3+24 60#/4 of 21 C2B, the rest were close 1100m run pre-wod
4+9Rx want another crack at this