Workout of the Day 15 April 2019

Easter Opening Times
19th GOOD FRIDAY CLOSED
20th 8am Class
21st EASTER CLOSED
22nd Monday OPEN GYM  8-10am

“Donny”
21-15-9-9-15-21
Deadlift, 100/70kg
BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here100/70kg

Extra Training
Max reps strict pull-ups in 3 mins
Max reps kipping pull-ups in 90 seconds
Note 1 score for strict and 1 for kipping

Log your Results via your WODIFY account

Workout of the Day 13 April 2019

Easter Opening Times
19th GOOD FRIDAY CLOSED
20th 8am Class
21st EASTER CLOSED
22nd Monday OPEN GYM  8-10am

“Randy”
For Time:
75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here35/25kg

Extra Training

Ring Dips
3 x Max Effort

10 x 100m Sprint

Log your Results via your WODIFY account

Workout of the Day 3 April 2019

Front Squat
3-3-3-3-3

In partners, 10 rounds each of:
6 Thrusters, 40/30kg
6 Bar Facing Burpees
(e.g. you go, I go till EACH person completes 10 rounds)

OR

Individual Option
For time:
30 Thrusters, 40/30kg
30 Bar Facing Burpees
REST 5 mins
30 Bar Facing Burpees
30 Thrusters, 40/30kg

Extra Training

Accumulate 2 mins L-sit

Single leg Romanian Deadlifts (3 x 15 each leg)
https://www.youtube.com/watch?v=GoKjrvJi-Iw

Log your Results via your WODIFY account