Wednesday Oct 23, 2019
Here’s something about numbers:
CURRENT #’s IN THE OPEN:
As a box we are in the 84% total scoring!
Our top 10 makes and top 10 females - 87% Our top 2 males and top 2 females -90%!!! what you all are doing is incredible!!!! One more number - we re about the 10% in size!!!!
Pelvic floor seminar November 8, at 6:30, Refreshments will be served!
POKER NIGHT AND ANNUAL PARTY WILL BE NOVEMBER 23, read info at box.
Skill
one-arm Rows
6 sets of 12 reps (6each arm)
50 Jack Knives
WOD
40 Box Jumps
10 OH Squats (65/95)
40 Power Snatches
10 OH Squats
40 Monkey Jumps
10 OH Swuats
40 Pull Ups
10 OH Squats
Recent Posts
See AllAbvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups
ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose