Programming June 19-23. 2023

Grab a partner and join us THIS Friday for our Summer Swolestice WildFire Partner competition! A fun evening of workouts and then a potluck style gathering after to celebrate. Workouts for the event will be announced Monday and Tuesday. There are Scaled, Intermediate and RX divisions. Partners can be M/M, F/F or M/F. We look forward to seeing you there! If you want to participate and need a partner let us know.

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Here's the programming for this week:

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Monday

Strength:

Shoulder Press 3-3-3-3-3

WOD:

3 rounds for time of:
25 Push Press, 75/55 lbs
75 Double Unders

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Tuesday

WOD:

Complete as many rounds as possible in 25 mins of:

Run, 400 m
30 Toes-to-bars
20 Power Cleans, 135/95 lbs
10 Bar Muscle-ups

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Wednesday

Strength:

Front Rack Lunge 8-8-8-8-8

WOD:

10-8-6-4-2 reps, for time of:
Alternating Pistol
Devils Press, 35/25 lbs

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Thursday

Skill/Strength:

Kettlebell Snatch 6-4-2-2-2

WOD:

For time:
Row, 1000/800 m
-- then --
5 rounds of:
5 Wall Walks
10 Kettlebell Snatches, 53/35 lbs
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
-- then --
36/29 Bike Calories

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Friday

Stength:

Sumo Deadlift 5-5-5-5-5

WOD:

Complete as many rounds as possible in 10 mins of:
15 Overhead Squats, 95/65 lbs
12 Sumo Deadlift High-pulls, 95/65 lbs
9 Chest-to-bar Pull-ups

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