Introducing the graduates of the April on-ramp class. Please welcome Thomas, Christin, Ann, Heidi, Raul, Holly, and Matt (not pictured) to the community. They’ll be slaying along side you from now on!
Announcements: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.
Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed before completing the workload below.
Overhead Squat 2-2-2-2-2 (Tempo 32X1)
Notes: Tempo Description HERE
Post loads to comments.
“Spectre”
Complete as many rounds/reps as possible in 6:00 of
10 x Pistols (5L/5R)
10 x Toes-2-Bar
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Wallball (20/14)
100ft x Bear Crawl
Congrats everyone, welcome and we’ll see you soon throwing down!
Congrats everyone, welcome and we’ll see you soon throwing down!
Did the 32X1 tempo away from the gym, went to 60Kgx2. Failed at 70Kgx2. Sad panda.
“OHS” : 65 #
“Spectre”: 4 + 8 / 3 + 10
Overhead Squat: 120×2
Spectre: 3 + 3 / 2 + 25ft. RX with 20# WB
Overhead Squat: 120×2
Spectre: 3 + 3 / 2 + 25ft. RX with 20# WB