If you were looking for the workout of the day yesterday and you ran into a WordPress screen instead, we have a perfectly good explanation for it. The Aussies bogged down our internet! Yes you heard it right, the mates from down under were flooding our website after there was a couple posts made by Affiliate Solutions who highlighted our gym on their Facebook page. If you didn’t see the post you can click HERE.
Needless to say it was great to have the attention but it was a bummer that the site was down for so long! Have no worries though, we spent all day on the phone and the problem should be permanently fixed so that you can see today’s WOD! Enjoy!
GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
Welded: 6×3 Push Press Increase in weight Every 1:25
Lean: 6×5 Push Press Increase in weight
Metcon:
Welded
3 Rounds
12 Toes to Bar/17 K2E
8 Burpees
6 Power Cleans 135/95
3 Rounds
10 Toes to Bar/14 K2E
8 Burpees
4 Power Cleans 155/105
Advanced:PClean 155/175-105/120
Welded Lean
3 Rounds
12 Toes to Bar/17 K2E
8 Burpees
6 Deadlifts 155/105
3 Rounds
10 Toes to Bar/14 K2E
8 Burpees
4 Deadlifts 175/120
Mobility Of the Day: Anterior Compartment Smash w/KB (pg.264)
Improves – Shoulder position/Overhead position/Push up pain
OPEN GYM
8am to 9am
SKILLS CLASS
- Rope Climbs/ Legless Rope climbs
- Grip strength and endurance
MOBS AND YOGS
45mins of Mobility followed by 30 minutes of Yoga
LADIES NIGHT
Warm up:
“Hanging around”
Skill of the month:
Toes to bar
Mini core rocks
Metcon:
7 rounds of:
3 min AMRAP with 1 min rest
11 Deadlifts @ 125
20 Double Unders
6 Overhead plate lunges @ 25