Archive for April 1, 2018

So, Castro just dropped 18.6— April Fools

Posted: April 1, 2018 by TOTF in Uncategorized
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So, first thing first.  We are proud to announce that we are officially having a afternoon class. Monday and Wednesday at 5:30 (1730 for you military type) and Tuesday and Thursday at 4:30 or 1630. Victor, Matt and Mimi are stepping up to take on the challenge.

So, as we enter the last month of this cycle I am sure you all had fun with the open.  Here we go for the first week of April.

2 Apr 18

S/S/S Back squat 5-5-5+

WOD: EMOM / Death By:

3 Air Squat

1 Burpee

20 m sprint (blue line – blue line)

Note: Each minute increase Air Squat by 1 and increase Burpee by 1

3 Apr 18

S/S/S: Clean Technique

WOD: Squat Clean Day

Squat Clean + Front Squat Increase weight each set as form dictates

3-3-2-2-1-1

4 Apr 18

Deadlift 5-5-5+

WOD: 7 min AMRAP

1 Deadlift @ weight from above

10 Burpee over bar

10 T2B

5 Apr 18

S/S/S: Push Jerk 5×3 (sets x reps) increasing weight each set as form dictates

WOD: 7 Min AMRAP

10 Wall Balls 20/14

10 Back Racked Lunges 95/65

10 Shoulder to overhead 95/65

10 Front Racked Lunges 95/65

Note: Adjust weigh as needed

6 Apr 18

Bench 5-5-5+

WOD: 3 RFT

400m Run

500 m Row

50 DU= 100 SU (can increase to 100DU/200SU)