19.2event will be Saturday. Heats starting at 9am-til last person wods. Regular classes on Friday in
Heavy Thrusters (20x3)* *start heavy and stay there
7 rounds of - 5 thrusters - 20 kbs Tuesday - Alternating minutes for 10 minutes (5 rounds) - 1st minute - 5 pull-ups - 5 ring dips - 2nd minute - max rep box jumps Bootcamp/Tuesday
AMRAP in 20 min - 5 pull-ups - 10 burpees - 15 box jumps
Wednesday - 5 rounds - 5 deadlifts - 150m run
1000m row, then 5 rounds - 10 push-ups - 15 v-ups then immediately 800m run Thursday - 7 rounds for completion (21 minute cap) - 7 power snatch - 7 full snatch - 35 double unders
Overhead squat 10x3 (technique) then 21-15-9 - slam ball - toes to bar
Regular schedule. All classes except Olympic weightlifting class at 530pm will do “19.2”
9am-til last person wods.
(FYI could NOT book the taco man for 19.2, but they are committed to us for 19.4, weekly 50/50 raffles will continue.)
9-10am open gym
10am-11am Olympic weightlifting.