Workout and Words For August 13th – Glitches Happen

29
Nov

Workout and Words For August 13th – Glitches Happen

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

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