All LORD and LADY athletes (+19/-19) , must report to the 8 am class.
7:45- Doors open for stretching and warm up
8:05- WODs and Standards review.
8:10- WOD 1
Sweet Cheeks
2 Min AMRAP of Back Squat -185/115
(Athletes will partner up, this will give everyone a counter/coach)
Approx 8:30
WOD 2
Spit Shine
500 m Row
7 Clean and Jerks - 135/95
15 Burpees over the Bar
7 Clean and Jerks - 135/95
400 m Run
7 Clean and Jerks - 135/95
40 DU's
Standards:
Back Squat- Depth: Hip crease below the knee, stand up to full hip extention, with knees locked.
Clean and Jerk- from ground to shoulders, then shoulders to full locked out position over head (knees and elbows must be locked out)
Burpees over bar- you will use your cln&jrk bar, chest and thighs must touch the deck, jump off of both feet and clap over the bar.
Scoring:
Each WOD will be scored seperatley.
Sweet Cheeks- most clean reps = winner
Spit Shine- fast time = winner
2 comments:
i look like such a tool in that picture
The New Lord and Lady spreed sheet will be posted soon! Congrats to the wk 1 leaders.....they held their seat for at least one more week!
Thank You all for being patient this morning! WOD 2 got a little hetic, but you all worked your tails off and made it happen!
Thanks again!
BDD, Thank You for stepping up and moving eqiupment and lending a hand when needed!
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