NEWS
SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones!
Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Fri 8/16 – Version of Your Former Self
Fri 8/23 – Monochromatic Color Blocking
Fri 8/30 – Barbie
WOD
“Brdskt”
8 x on the 3 minute
8 Toes to Bar
4/4 DB Hang Clean + Jerk
8 Box Jumps
Weight: 50/35
Height: 24/20
8 x on the 3 minute
8 Knee Ups
4/4 DB Hang Clean + Jerk
8 Box Step Ups
Weight: 35/20
Height: 24/20
8 x on the 3 minute
8 V-Ups
4/4 DB Hang Clean + Jerk
8 Step Ups
Weight: 25/15
Height: 20
WOD GUIDANCE & GOALS
Work hard, rest hard! Complete the toes to bar, db hang clean and jerks, and box jumps in about two minutes, leaving one minute to recover between rounds. Keep the first two movements unbroken for as long as possible (use a heavy weight on the db) and find a steady, fast pace on the box jumps (or step ups.) Record your intervals.
Post Intervals to Comments.
Good to return.
MVx 24” about 1:30 intervals
Slowest (1st round): 1:14
Fastest (6th round): 0:58
Alternating t2b/ku, 35#, 24” jumps
1:05 / 1:02 / 1:03 / 1:02 / 1:02 / 1:03 / 1:05 / 1:05 MCx** (24″ Steps)
104-102-59-59-101-59-59-52 mcx
1:04-1:02-58-53-53-53-48-44
V-ups / 50# all right arm / 24” box jumps. Just trying to hold off Roy.
1:10/1:05/1:03/1:02/1:01/:59/:58/:55 – MAx with 4 TTB
41-57 35#
1:03-1:10 mcx
0:58-1:02 MCx