Rich at the top of a box jump. Rich has been with us since November and has made AWESOME progress. His body composition scores have improved greatly and he is doing movements in workouts that 4 months ago he thought he was not capable of. Rich's energy and enthusiasm is contagious at the gym and everyone knows if Rich is in the house the workout is gonna be a fun time.
Rich is itching to join the 400 pound back squat club at our gym and is checking off new accomplishments every couple weeks. A full testimonial is coming shortly but right now he is smashing through so many barriers we want to wait a bit until he slows down, so we can show all his measurable results!
For those doing the Open Wod on Saturday: This will be the Prep Wod for Thursday and Friday. Hit the Prep stuff one day and rest the other.
1 round at a pace you think you can hold for 18 min
15 Box Jumps
12 Push Press
9 T2B
rest actively 8 mins. walk, row, loosen shoulders , hit a couple reps but bring your heart rate down.
1 round at 18 min pace
15 Box Jumps
12 Push Press
9 T2B
5 min Airdyne or rowing cool down.
If you aren't doing the Open WOD on Saturday, guess what ? Good news, you can do it today!!
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box / 20" box
115pound / 75 pound Push press, 12 reps
9 Toes-to-bar
A coach will scale your movements accordingly to make sure we can achieve at least 6 rounds.
Heat assignments for Saturday
Due to equipment restraints we will be going max of 3 at a time. Even if you are in a later heat, come support your fellow competitors and get a plan of attack for the workouts. There are only 3 more Open WODS left, so let's enjoy them!
9:30 am
Jeff S.
Joel M
9:55 am
Pat
David
Rich
10:20am
Lori
Mandy
Sara
10:45am
Paul
Bob
Mary
11:05am
Emily
Leslie
Julie
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