TUESDAY

PUBLIC SERVICE ANNOUNCEMENT!!  
Chalk is getting a little out of hand. I mean we don’t mind you using it, use a lot of it, but we need to stop pulling pieces out of the bucket to bring closer to ourselves. This is causing a waist of chalk by getting stepped on or lost. We don’t mind the dust, we just shouldn’t have chalk pieces smashed on the floor. Everyone takes a long enough rest to go over to the bucket and chalk your hands in the bucket like big people. I have seen Wyatt do this people, come on he understands to keep it in the bucket and he is 3. SO NO MORE PIECES OUT OF THE BUCKET. 

STRENGTH

1. OT2:00 for 5 sets

7 bent over rows
2. (10 minute clock)

Back Squat, 2RM
WOD

(3 rounds for time)

30 box jumps @24/20″

20 KB swings @70/53

10 strict HSPU

MONDAY

8:30 AM CLASS WILL BE CANCELLED TODAY

IN HOUSE THROWDOWN SCHEDULE
7:30AM Check in

8:00AM WOD 1 brief (don’t be late for this)

8:30AM WOD 1 Male Heat 1

8:45AM WOD 1 Male Heat 2

9:00AM WOD 1 Male Heat 3

9:15Am WOD 1 Female Heat 1

9:30Am WOD 1 Female Heat 2

9:45Am WOD 1 Female Heat 3

10:00AM WOD 2 Male Heat 1

10:11AM WOD 2 Male Heat 2

10:22AM WOD 2 Male Heat 3

10:34AM WOD 2 Female Heat 1

10:45AM WOD 2 Female Heat 2

10:56AM WOD 2 Female Heat 3

11:10AM WOD 3 Male Heat 1

11:35AM WOD 3 Male Heat 2

12:00PM WOD 3 Male Heat 3

12:25PM WOD 3 Female Heat 1

12:50PM WOD 3 Female Heat 2

1:15PM WOD 3 Female Heat 3

1:30PM WOD 4 Male Heat 1

1:50PM WOD 4 Male Heat 2

2:10PM WOD 4 Male Heat 3

2:30PM WOD 4 Female Heat 1

2:50PM WOD 4 Female Heat 2

3:15PM WOD 4 Female Heat 3
STRENGTH/T2B SKILL

(EMOM for 10)

Min 1: 16 hollow press down

Min 2: 9 strict hanging leg lifts
WOD 

(5 rounds for time)

10 Knees to elbows

20 wall all @20/14#

50 double unders

SATURDAY

“FIGHT GONE BAD!”
(Three rounds of)

-1 minute at each station-

Wall-ball @20/14#

Sumo deadlift high-pull @75/55#

Box Jump @20″

Push-press @75/55#

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

THURSDAY

STRENGTH

(OT1:15)

Back Squat, 8×2 @75%
WOD

(Running clock)

(0-5:00)

5 push press @65%

2 legless rope climbs

(5:00-10:00)

4 push press @+5-10#

2 legless rope limb 

(10:00-15:00)

3 push press @+5-10#

2 legless rope limb

(15:00-20:00)

2 push press @+5-10#

2 legless rope limb

(20:00-25:00)

1 push press @+5-10#

2 legless rope limb

TUESDAY


THE MENS HEATS!  KEEP A LOOK OUT ON HERE, FACEBOOK AND INSTAGRAM FOR HINTS ON WHAT MOVEMENTS AND WORKOUTS WILL BE SHOWING UP AT THE THROWDOWN. 

HEAT 1

Billy/Larry (Tombstone)

Steve W/Pauley (Draging Ballz)

Steve S/Matt (Sweat Angels)

HEAT 2

KJ/Tim (This is 40!!!)

Lordy/GMan (The Fakers)

Leal/Jordan (Saiyan Attack)

HEAT 3

Brian/Josh (BJ’s)

Brian King/Bob H (What about Bob?)

Shane/Brendan Ramsey’s (Last Picked)
STRENGTH/SKILL

T2B SKILL

(EMOM for 10)

Min 1: 14 hollow press down
Min 2: 7 strict hanging leg lifts

WOD 

(For time)

“Grace”

30 clean and jerks @135/95#