NEWS
- Labor Day Weekend Schedule:
- Regular schedule Friday and Saturday
- No classes Sunday
- Monday 9/3: 7a and 9a classes only
- Barbell Club: Starting Tuesday 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume Tuesday 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Brimful of Asha”
AMRAP 15
9 Kettelbell Swings (70/53)
6 Burpee Box Jump Overs (24/20)
3 L-Sit Pull Ups
WOD Guidance & Goal: Unbroken swings for at least the first two rounds. Push the pace on the burpee box jump overs. And chip away at the L pull ups. Scale for L pull ups is strict pull ups.
Post Rounds to Comments.
ENDURANCE
4 x 400m at 1 mile PR pace. Rest 1 min between sets
BARBELL CLUB
7:30pm
6+14 1 LSPU+2 SPU
The re-entry struggle is real.
8rds at 53lb
El Guapo
6 rounds, strict pull ups, all kbs unbroken
5 + 8, 44# unbroken(1st time 44#), p&r band SPUs
5 + 9, 35#, PUs (GHD), stepups, G band PUs
6+4 rx
1st time with 2 poods American swing!
7+16 Rx
5
53#/all unbroken
L-sit PU attempts. Got some, but the rest I didn’t quite get my chin up over the bar.
7+8 44# R KB/blue band LSPU
7+15 – L-sits not to standard…
8+1rx
8+1 spu (most but some had a little swing prob—hard to tell-and one I didn’t get my chin over)
8+15 Rx
8+5 Rx
9+10rx
8+2
44# & strict pull-ups
Def felt those 3 weeks off but happy to be back
9+15 Rx
6 + 13, 44#, 20″, red band
8+12 35# / 1 Strict Pull- up without band and 2 with Purpleband.
7 + 10 Rx
7, spu and spu red band
8+13 No way I could keep my L-sits to standards that WOD. Another sneaky one… ouch.
6+4 spu
+ 7 (not 4)
7+4- 44#/ strict PU
Barbell-
Power snatch + hang snatch + OHS @ 85#
5 sets- 3 panda pull + hang snatch @ 70#
7+6 Rx.
7, combination of SPU and SPU with red band, some without band questionable on chin over