THURSDAY

Announcements:

Kettlebell Kitchen will be offered at Thor Fitness. If you’re interested in ordering food, you must set up an account by logging in and using your email and a password to set this up. KBK will be offering a 20% discount for two weeks for you all to take advantage of. I will let you know what the code is as soon as it’s available. All details about ordering as well as the menu are on the website.

Here are the wods for our In-house competition: I’m not sure of the order in which they will be yet.

WOD 1:

amrap 8 min:

one athlete working at a time alternating rounds follow the leader style

5 power cleans 135/95 85/55

7 pull ups /ring rows

9 box jumps 24”/20  20”/14”

WOD #2

amrap 12 min:

one athlete working. You can break up reps as you see fit. If you get all reps in the chipper in under 12 min continue back to the row

60 cal row

50 kbs 53/35 35/26

40 alt lunges with plate 45/25 25/15

30 push press 95/65 75/45

20 abmat situps

10 burpees

WOD #3

ten min time cap

3rm clean and jerk (40 seconds to complete 3). You can hang, power or squat clean, push jerk or split jerk

Now let’s get on with what we are doing today!!

STRENGTH:

Bench press

 1 RM

Make sure you have a spotter!!

CrossFit WOD:

10 rds:

250 meter row

10 burpees