Monday, April 16th, 2018

HAPPY PATRIOT’S DAY!!!
Good Luck to any Marathoner’s running the rainy 26.2-mile gamut today!!

Strength
The “Squat Clean Tonnage Challenge”
4-3-2-1-1-1-1-1-1……………..1
In 13 minutes

WOD
“Elizabeth”

21-15-9 reps of:
Clean (135/95)
Ring dips

L3: 115/75
L2: 105/65
L1: 95/55

Time Cap 12 mins

Sunday, April 15th, 2018 WOD

WOD
For Time:

-Each Athlete has 5 plates (45’s.25’s.15’s)

Double Plate Pinch Carry (50′)
OH Plate carry 25′ (each plate has to travel 25′)
Double Plate Pinch Carry (50′)
5 Ground to OH/plate (after completion, run plate 25′ to other side)
Double Plate Pinch Carry (50′)
10 Russian Twist/plate (after completion, run plate 25′ to other side)

Friday, April 13th, 2018 WOD

Women’s Strength & Conditioning
FINALLY!!!!

We need to represent our ladies at KSCF and start facilitating physical and psychological advances to our overall health.

Reserve your spot for Wednesday, April 25th at 6:30 pm for Coach Theresea leading our first Women’s Strength & Conditioning class. We’re looking forward to it!

Strength
Sumo Deadlifts
Use 15 minutes to find a technically heavy 5 rep weight.

WOD
AMRAP 8 mins
5 Hang Squat Cleans
5 Burpees Over Bar
5 Deadlifts

Rest 5 mins

AMRAP 8 mins
5 Hang Squat Cleans
5 Burpees Over Bar
5 Deadlifts

Rx: 165/115
L3: 155/105
L2: 135/95
L1: 115/75

Wednesday, April 11th, 2018 WOD

Is it time to lay out like this in the Sun yet??!!??

WOD
Complete For Time:

65 KBS
35/25 Cals Row
15 Toes To Bar
25/18 Cals Row
65 Double Unders

Strength
Accessory Strength: 3 Supersets

I) Lateral DB Raises : 10-15
II) Weighted Side Plank Hold: 30 secs
III) Goblet Cossack Squat: 10 alternating
*Rest 90 secs