SCHEDULE UPDATE: Due to Fall Brawl there will be NO 8am class on Saturday, August 26th. FALL BRAWL is quickly approaching. If you have been thinking about doing your first competition then this is the perfect time! Sign up TODAY! Sign up closes this Thursday!
STRENGTH: (15 min for Both)
Power Clean
3 sets of 5 @70%
2 sets of 3 at 75%
Push Press
5 sets of 5 at 75%
BeachFit will do:
AMRAP 12
25 Plank Taps
20 Air Squats
15 KB Swings
10 KB Rows (5each Side)
Driveway Run
WOD:
#Village People
AMRAP 5
50/35 Calorie Row/Bike or Erg (600m Run)
AMRAP *”Macho Man” (95/65) (Rx+115/75lbs)
rest 5:00
AMRAP 5
35/25 Calorie Row/Bike or Erg (400m Run)
AMRAP “Macho Man” (115/80) (Rx+135/95lbs)
rest 5:00
AMRAP 5
20/15 Calorie Row/Bike or Erg (200m Run)
AMRAP “Macho Man” (135/95) (Rx+155/105lbs)
*Macho Man is 3 Power Cleans + 3 Front Squats + 3 Jerks
**BeachFit will do 3 KB Deadlifts + 3 KB Goblet Squats + 3 Push Press Overhead. Go up in KB weight with each AMRAP.
