Friday 9-18-2015
Open Gym 10-11am No Yoga Class on Fridays!! STRENGTH: 1 Power Clean+1 Front Squat+2 Jerks WOD: For Time: 25 WB (20/14) 20 Pull-ups w/ WB 20 WB 15 GHDs w/ WB 15 WB 10 Hanging Knee Raises w/ WB 10 WB
Open Gym 10-11am No Yoga Class on Fridays!! STRENGTH: 1 Power Clean+1 Front Squat+2 Jerks WOD: For Time: 25 WB (20/14) 20 Pull-ups w/ WB 20 WB 15 GHDs w/ WB 15 WB 10 Hanging Knee Raises w/ WB 10 WB
Open Gym 10-11am Weightlifting Class 6:30-8pm SKILL: Handstand Walk WOD: For Time: 800m Run 1000m Row 800m Run
Open Gym 10-11am Yoga Class 11-12pm STRENGTH: 1 PS+ 2 OHS WOD: 4 RFT: 50 D/Us 10 STO (135/95)
Open Gym 10-11am Weightlifting Class 6:30-8pm STRENGTH: Bench Press WOD: For Time: 20 KBS (1.5/1) 20 Goblet Squats 200m Run with KB 20 Goblet Squats 20 KBS * every time you put the KB down, 10 burpee penalty *
Open Gym 10-11am Yoga Class 11-12pm STRENGTH: Front Squats WOD: AMRAP 10: 15 Thrusters (75/55) 15 Pull-ups 15 Thrusters (95/65) 15 Pull-ups 15 Thrusters (115/85) 15 Pull-ups 15 Thrusters (135/95) 15 Pull-ups * If you complete the ladder, AMRAP stays at (135/95). *
Open Gym 10-11am No more yoga classes on Friday! STRENGTH: 3 POS Snatch WOD: “Isabel” For Time: 30 Snatches (135/95)
Open Gym 10-11am Weightlifting Class 6:30-8pm SKill: Game Time!! WOD: 10 Rounds: 200m Sprint * Rest 1min between rounds
Open Gym 10-11am Yoga Class 11-12pm Weightlifting Class 6:30-8pm STRENGTH: 3 POS Clean WOD: 21 Rounds of Tabata (alt. every 3 rounds) Slam Balls (20/15) Wall Balls (20/14) Double-Unders KBS (32/24kg) DL (225/155) Hang Clean (125/95) Thruster (45/35)
Open Gym 10-11am Weightlifting Class 6:30-8pm SKILL: Rope Climbs WOD: For Time: 200m Burpee Broad Jumps
This Saturday (9-12-15) there will not be an Olympic Weightlifting class or an All Levels class. Come out and show support for your Renatus Athletes. We have 5 teams competing: The A-Team (Rodrick, Erick and Josh) Old Dirty Snatch (Kerry, Kory and Travis) Silly Boys…Weights Are For Girls (Brenda, Suzi and Nikki) 3-2-1…Oh Shit! (Tikva, […]