*First 500/400/ 300/200/100 are going to be HARD effort… second set will be easy pace. Complete without coming off the rower.
Build to max wattage on the rower bike – then hold 50% for 1:15
Important Schedule change! 9:00am is on hiatus March and April. Sorry for the inconvenience!
– Matt & Casey
Come join us for a live streaming of 18.3! Announcement starts at 5pm!
20 OHS (115/85)
5 Ring MU
100 Unbroken DU
50 Unbroken Russian KBS (53/35)
Scale: 30 KBS
Don’t forget to log 18.2 score before 5pm!
10 Shoulder activators
3 strict pull-ups
10 medball front squats
2 pistol warm-ups each leg
8 Alt Pistols
2 Rope Climbs
1 Mile Run
Come watch 18.2 live streamed at the gym! Any ideas on what it will be?
12 DB Push Press (50/35 per hand)
6 Muscle Ups
No Yoga this Thursday. Yoga will return after 18.5!
Prepping for 18.1! Great work everyone!!!
Odd: 4 Power Cleans (205/145)
Even: 14 Walking Lunge Steps w/ DB’s at Side (35/25 per hand)
50 Double Unders
Yay, more rowing! Great job on 18.1 everyone. Don’t forget to submit your scores by tomorrow at 5:00pm.
100 Push Ups
75 Push Ups
50 Push Ups
25 Push Ups