A Few Additions To Our Space
We have two additions to the space that I wanted to mention.
The first you may have seen are the new sun shades now covering the big three front windows. This will help keep it cooler in the warmer months, help with the blinding sun in the afternoon classes, and help with the horror-movie-like headlights when folks pull into the liquor store during the evening classes.
The second is all new tension bands to help with pull-ups, bar muscle-ups, stretching, warm-ups, etc. We were finding a bunch of the bands were starting to look pretty worn, so we wanted to play it safe and replace them since they’re used a lot.
SKILL
1RM box jump
WOD
400m-400m-200m-200m run
12-8-6-4 goblet squats (53/35)
12-8-6-4 kb deadlifts (53/35)
12-8-6-4 russian swings (53/35)
STRENGTH
clean: 3×3 @ 80% of 3RM
WOD
Every 3 minutes for 3 rounds
10 alternating kb snatches (53/35)
20 jumping lunges
max wall balls (20/14)
1 minute rest
SKILL
2RNFT
10 strict toes-to-bars
10 second hanging l-sit
10 alternating knee tucks
10 hanging hollow body hold with 2 second pause
WOD
13min AMRAP
1,000m/800m row
30 burpees
10 barbell complexes (50% of 1RM PP)
STRENGTH
bench press: 5×3 @ 90% of 3RM
WOD
3RFT
15 presses (50% of 1RM)
10 box jump overs (24/20)
3 rope climbs
STRENGTH
front rack lunge: 2×5 @ 70% of 1RM FS
then
power clean: 3×3 @ 90% of 3RM
