WOD Thursday April 13th

INFO: 

  • New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @ 12:15- 12:45 p.m., your perfect active recovery day. Cost is $40 a month for All Access Members and $60 a month for Non and Open Gym Members. 
  • April Challenge! Calories Rowed! Row calories before-after class or during warm-up to accumulate the most calories and win prizes. Prizes will be given on a weekly and monthly basis. Add your name to the giant white board and update your calorie total as needed! May the most dedicated win!
  • The Havoc Games “Gym Olympics”! April 29th @ 12 pm. Get ready to have fun! BYOB!

Warm up: 400 Meter Run, 2 Rounds: 10 Glute ham raise, 5 Empty bar cleans

  1. Every 90 seconds for 10 Sets:

1 Clean + 1 Hang Clean + 1 Jerk

2. 10 Rounds for Time:

2 Handstand Push ups (Hard!)

4 Pistols Per Leg

6 Kettlebell Swings

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One thought on “WOD Thursday April 13th

  1. 1. 10 Rounds for time of:
    2 ring hspu
    8 Cal row
    6 hang power cleans @ 135
    12:15

    2. emotm
    5 power snatch @ 155 + 1 strict pullup
    4 power snatch @ 165 + 2 strict pullup
    3 power snatch @ 175 + 3 strict pullup
    2 power snatch @ 185 + 4 strict pullup
    1 power snatch @ 195 + 5 strict pullup
    rest 1 min
    1 power snatch @ 205 + 5 strict pullup
    2 power snatch @ 195 + 4 strict pullup
    3 power snatch @ 185 + 2 strict pullup
    4 power snatch @ 175 + 2 strict pullup
    5 power snatch @ 165 + 1 strict pullup

    3. emotm 10 min
    odd: 10 ghsu
    even: 10 toes to bar

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