WOD Thursday March 24th

Last week of the Open! We will be at the gym tonight at 8 p.m. watching the final workout announced live! Open validation will be at 11 a.m. on Saturday. Please try to come to do the workout during this time. 

Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! 

FYI: The gym will be closed this Sunday. Enjoy your Easter!

Warm up: 30 sec plank hold, 10 Glute ham sit ups, 30 sec plank hold

  1. 10, 8, 6, 4, 2 (Weighted push ups, increase weight per set)

2. As many Rounds as possible in 6 minutes:

10 Double Kettlebell Deadlifts

100 Ft Kettlebell Farmers Carry

Immediately Followed by:

As many Rounds as possible in 4 minutes of:

5 Kettlebell Goblet Squats

10 Kettlebell Sumo High Pulls

Immediately Followed by:

As many reps as possible in 2 minutes of:

Double Unders

*Use same kettlebells for entire workout*

Gymnastics Club Class:

Warm up: Standard + 3 Rounds of- 5 Ring Rows, 5 Push ups, 10 Sit ups, 10 Squats

Skill/ Strength:

  1. 5 x 1 Back Hip Circles
  2. 10 x 5 GHD Sit ups

Workout: For Time: 8 Tabata Intervals Each of:

Pull ups

Push ups

Sit ups

Squats

Check out this weeks open announcement: 

 

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