GYMNASTY FRIDAY

Friday, September 6th, 2019

Happy Birthday Jody!

Work Out of the Day

SKILL/SWOD

1.
FS
2 x 7 @65%
2 x 5 @70%
3 x 3 AHAP

METCON

2.
For Time/ 20 min. CAP
*20 x DU before ea. rd
1 x strict HSPU + 10 x C2B
2 x ”     ”              + 9 x C2B
3 x ”     ”              + 8 x C2B …..

RX+

Box Squats
On the Minute x 7:
2 Box Squats

 

Clean Complex

Every 1:30 x 7 Sets: 
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Squeaky Clean”

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85/65

 

Body Armor

4 Giant Sets:
12 Front Rack KB Box Step-Ups (24″/20″/20”)
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions

Rest 2 Minutes Between

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS SATURDAY, SEPTEMBER 14th

Saturday, September 7th TOMORROW!!!!
CHANGE OF HOURS! 

7:00am Open Gym
8:00am Coach Nic’s Team WOD

9:00am – 5:00pm USA Weightlifting Level 1 course (box closed)

Sunday, September 8th
9:00am – 2:00pm USA Weightlifting Level 1 course (box closed)

Saturday, September 14th
8:00am Open Gym & Yoga
9:00am Coach Jaida’s Bring-a-Friend  WOD

Saturday, September 21st
8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD

Saturday, September 28th
8:00am Open Gym & Yoga
9:00am Coach Sam/Ed’s Team WOD
4pm – 6:30pm i99 Gymnastics Level 1 – Foundations Course.
$80/athlete 2.5 hours of instruction
Heavy Mobility (required for gymnastics), Intro to Handstands, Bar kipping (T2B, Kipping Pull-ups) Intro to ring Muscle-up.

Sunday, September 29th
9am-12pm i99 Gymnastics Level 2 – Competitors Course.
$145/athlete 3 hours of Instruction
Mobility, Handstand walking + intro to HSPU, Kipping PU + BMU, Ring Muscle-ups

1pm-4pm i99 Gymnastics Level 3 – Elite Course
     $165/Athlete 4 hours of instruction
Shoulder Mobility, Handstand walking obstacles+ Pirouettes, HSPU complexes, Butterfly Pullup, Linking BMU and RMU.
Should be able to do 5 strict Dips, 5 Strict Pull-ups, 5 strict HSPU. 

 

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