530AM Class Getting After some Curtis P
9AM and 10AM WOD
The 2013 (1st Annual) Club Championship was simply amazing. We couldn’t have dreamed we would be in this position when we opened 18 months ago. I will put down a full summary in a few days after I have time to sit down and digest everything. Until then, know that we are utterly proud and inspired by the strides everyone has made and continues to make on a daily basis. Keep showing up, the rest is will CONTINUE to take care of itself.
In teams of three, complete four rounds for time of:
Row 1000 Meters
70 Hang Power Cleans (95/65 lbs)
40 HR Pushups
One person working at a time. This does not need to be split evenly, rely on each other’s strengths. Communicate well and make quick transitions
Competition Training |
Recovery Hangover Version
1)Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position on the floor – you may use your feet once you’re off the ground)
Dragon Flags x 4-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
2) 15 Minutes of light Weightlifting Technique
Pick one thing you struggle with (pulling positions, catch, jerk footwork, catch footwork, etc.) and drill it. I know the list is long for most you (yes I’m smiling as I type this), but pick one thing and do some focused work on it.
3) Jump in on a Group Team WOD (see above) and have some fun.