Wednesday (2019SEP04) – “CrossFit Open 14.2/15.2”

Yoga 2019SEP06 (Friday) @ 10:30AM

Faith RX 2019SEP06 (Friday) @ 6:30PM

Thundrbro Seminar 2019SPE07 (Saturday) – No Classes or Weightlifting. A home workout will be provided. 

 

 

Gymnastics: 

10AMRAP: (Work for Quality)

10x Hollow Rocks + 10x Shoulder Taps in Plank

10x Hollow Rocks + 1x Wall Walk (Up & Down Maintain Plank)

10x Hollow Rocks + 1x Wall Walk + 10x Shoulder Taps

10x Hollow Rocks + 1x Handstand Kick Up (Freestanding) + 10s Hold

10x Hollow Rocks + 1x Handstand Kick Up + 10x Shoulder Taps

10x Hollow Rocks + 1x Handstand Kick Up + 10x Handstand Steps (Dock Feet on Wall)

 

Everyone should start at the beginning of the progression. Work to the point you cannot compete the progression & focus on that portion. 

 

WOD: 

“CrossFit Open 14.2 / CrossFit Open 15.2“

0:00 – 3:00

2 Rounds: 

10x Overhead Squats (95/65#)

10x CTB Pull Ups 

3:00 – 6:00

2 Rounds: 

12x Overhead Squats (95/65#)

12x CTB Pull Ups 

6:00 – 9:00

2 Rounds:

14x Overhead Squats (95/65#)

14x CTB Pull Ups 

9:00 -12:00

2 Rounds: 

16x Overhead Squats (95/65#)

16x CTB Pull Ups…Etc.