Thursday Skills and Drills

WOD:
“33”
3 rounds for time of:
33 OHS 45#
33 Abmats
33 Wallball Shots 20#
33 Double Unders
33 Thrusters 45#

Scale loads as needed.  Post to Comments.

All the bad ways to do a WallBall Shot Video.

Reminder – Sign Up for the next Crash Course this Saturday

Reminder:  all newbies are required to take a Crash Course before full membership.  Please sign up now for the next Crash Course this coming Saturday the 7th.  You can sign up here.  You can also email, or call with any questions.

Wed Skills and Drills

Skills:  Overhead Squat (OHS)
WOD:
Max effort OHS
5-5-5-5-5

Tabata Pushup/Abmats

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Tuesday Skills and Drills

Skills:  Overhead Squats (OHS)
WOD:
Modified “Nancy”
4 rounds for time of:
400m Run
15 Overhead Squats

Here is a cool video of “Nancy”.

And check out this OHS video.  I want to marry Nicole.  15 reps of bodyweight overhead squats.  Impressive.

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Saturday Kryptonite Hour

Bootcamp has now become Kryptonite Hour at the body shop.  Nice work Mike, Doc and newbie Rudd.  And congrats to Phillip for completing the first Crash Course at the new location this afternoon; welcome to the club! 

We’re just getting warmed up; we got lots of shiny new gear to look forward to playing with.  Reminder; our new hours and rates go into effect as of Tuesday the 3rd.  See “Schedule/Rates” for the details. 

WOD:
50 Double Unders
21 Thrusters 45#
21 Burpees
15 Thrusters 45#
15 Burpees
9 Thrusters 45#
9 Burpees
50 Double Unders

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