Trodo Games 7.14/ No Barbell Club/Carpool to Illumine
!!!NO Barbell Club Today!!! Jack is competing in Nationals in Salt Lake City. Best of luck Jack!!! But, see programming below.
Trodo Games. For anyone wanting to car pool to Illumine, please meet at the Box at 8:30am.
Honored Prairie Pick Up: 11:00-12:00pm If you are going to Trodo please leave payment with Jim. He will put items in fridge.
WOD Teams of 4- 2 Girls/2 Guys Trodo Games 7.14 4 rounds x 3 min 40 DUs 40 Air Squats ITTR Burpee Box Jumps 20" Each team members will take a round doing Burpee Box Jumps. BBJ's can not begin until all squats and DUs have been completed. Score equals all BBJs done in the 12 min.
15:00:00 2 Team Members (1 Girl/1 Guy) 21-15-12-9-6 OHS 95/65/45 Pull Ups Immediately following last Pull Up Other two team members continue 21-15-12-9-6 Power Snatch 95/65/45 T2B Work can be split up any way between each pair of partners. But no help is allowed from partners doing other workout. Record both times completed and/or reps completed.
28:00:00 3K Team Row
Barbell Club: Come do your program during Open Gym or Free Intro time.
Sn grip push press + OH Max no misses
P3 sn X2 max or 1 miss
P2 Clean +2 jerks max or 2 misses
Front squat pause @3 sec 3x3 @ 3rm
Warm Up: 800 m Run Group Warm Up Band Mobility