10th Anniversary party memories with Travis
AMRAP 17:00 Minutes
200m Run/500m Bike ERG
1 Power Snatch #155/#105
200m Run/500m Bike ERG
10 Toes-Bar/GHD Situps/AbMat Situps
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Box Brief:
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
Erica
With a running clock,
0:00-10:00 Minutes: 30 Squat Clean and Jerks #135/#95
10:00- 20:00 Minutes: 20 Squat Clean and Jerks #185/#125
20:00-30:00 Minutes: 10 Squat Clean and Jerks #225/#155
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Box Brief:
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
Marsha & Megan
Bike Erg/Row
5 Sets: 7:00 Minutes on (Damper 2-3), 1:00 Minute recovery (Damper 1)
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Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
Cam & Ethan
WOD
Every 4:00 Minutes for 28:00 Minutes (7 Sets)
20/15 Calorie Bike
40 Double Unders
3 Power Cleans #225/#155
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Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
10 year Anniversary Party
WOD
40:00 Minutes for Quality
250m Row or 500m BikeERG
10 Double KB Swings
8 Double KB Cleans
6 Double KB Front Rack Alternating Reverse Lunges
4 Double KB Thrusters
10 GHD Situps
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Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
Jamar
Back Squats: 6*6*6*6*
*After each set perform 12 Dual KB Gorilla Rows + 12 Pushups*
Rest 3-4 Minutes between sets
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Box Brief:
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
Elly
Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
Box Brief:
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
Ken
October Athlete of the Month
Huge shout out to Ken a regular 0530 member who is always positive, welcoming and ready to get at it.
Shout out from Coach Seth:
“I have had the pleasure of coaching Ken at the 0530 class since he joined in January. Since then Ken has become a consistent member of our 0530 class and always arrives 10-15 minutes early to the gym, ready to work hard. Ken is always open to coaching advice and eager to improve his skills”
For Time:
1 Mile Run
50 Burpees to target
100/70 cal bike
50 Burpees over paralettes
1600m Row
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Box Brief:
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
Juli
WOD
From 0:00-18:00 Minutes
27-21-15-9: Thrusters #95/#65
4-3-2-1: Rope Climbs
From 18:00-36:00 Minutes
15-9-6-3: Thrusters #115/#80
3-2-1-1: Rope Climbs
From 36:00-
9-6-3: Thrusters #135/#95
3-2-1: Rope Climbs
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Box Brief:
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
Pat
WOD– Row/Bike/SkiERG
6 Sets of :
6:00 Minutes (70%-75% Intensity), 2:00 Minutes (easy pace)
Duration 48:00 Minutes of work
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Box Brief:
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner
