Saturday, March 12, 2016
CONGRATS TO EVERYBODY WHO GOT THEIR FIRST BAR MUSCLE UP(S) YESTERDAY!!!!
If you need to do/re-do 16.3 today, you can do it at Venice during Open Gym. DO NOT try to do it while classes are going on. Try to arrange for a judge ahead of time, and be ready to return the favor 🙂
Celebrate the end of the Open with us in VEGAS! This is a climbing trip at the world famous Red Rocks, but we will be enjoying all the city has to offer as well. CLICK HERE for details.
Group class at our Alaska affiliate
Prehab
Fire hydrants x 10 each direction
Low bear crawl x 25m
Theraband external rotations x 15 ea.
10 band pull aparts
Warmup
Partner Up x 3
2 Rounds:
P1: Row 250m
P2: 10 Thrusters, empty bar
P3: 10 burpees
switch when P1 finishes their row
Strength
12 minutes to work up to a 1RM Thruster
AMRAP 25:
3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.
L1: 15/10, DB Thrusters 15/10, increase by 5 every other round as long as you maintain form.
L2: DB:25/20, BB: 45/35X2, 55/45X2, 75/55X1, 95/65X1
Rx: 50/35, BB: 45/35, 65/45, 75/55, 95/65, 115/80, 135/95
COMP/Rx+: DB:70/50, BB:75/55, 95/65, 115/80, 135/95, 155/105, 185/135.
Cat Stretch
Couch Stretch
Wrist Stretches
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