WOD: Sun 06.30.2019 RNG in Acton at 8a
TODAY: Last RNG until Aug
JULY 4th WEEK SCHEDULE...
WOD: Sat 06.29.2019 “Capsize”
TOMORROW: Last RNG until Aug in Acton at 8a
“Capsize”
For 18 Minutes on the 3 Minute:
7 Box Jumps (24/20)
5 Push Jerks
7 Front Squats
9 Hang Power Cleans
WOD: Fri 06.28.2019 “Wut…Kinda”
"Wut...Kinda"
2 Rounds
800 Meter Run
10 Deadlifts (315/225)
800 Meter Run
50 Sit Ups
WOD: Thu 06.27.2019 “Senorita”
LAST DAY OF TEEN CLASSES FOR THE SUMMER!!
3 Rounds
50 Wall Balls
30 Double Unders
10 Muscle Ups
WOD: Wed 06.26.2019 “You Need to Calm Down”
TOMORROW: Last day of Teen Classes for the Summer
"You Need to Calm Down"
4 Rounds
15 Hand Release Push Ups
15 Kettlebell Swings (53/35)
Rest 4 Minutes
4 Rounds
15 Knees to Elbow
10 Dumbbell Rows (50/35)
WOD: Tue 06.25.2019 “Lush Life”
“Lush Life”
In Teams of 3
EMOM 36
Min 1: Row for Meters
Min 2: Bike for Miles
Min 3: Rest
BEAST COAST BARBELL: 6/24-6/29
Monday/Tuesday:
A) Snatch pull+ snatch 5x(3+1 )@85%
B) Snatch balance 4×1 @85%
C) front squat 1×2 @5-10lbs heavier than last week
Wednesday:
A) Clean pull+clean 5x(3+1) @85%
B) power jerk+split jerk 5x(1+1) @85%
Thursday:
A) build to today’s heaviest weight for complex: 1 cleans+1 front squats+1 jerks
B)superset:
B1) 3×12 strict dips
B2) 3×1:00 weighted Plank (hands)
Saturday:
A) build to today’s heaviest 2 rep […]