Double Reminder
One: Monthly Match tomorrow night. 6:15 p.m. Bring some drinks and hang out after. This is open to anyone! Expect a partner or team workout.
Two: Holiday Hours this weekend: Regular classes Saturday (10 am and 11 am). Sunday (10 am only). Labour Day Monday, we have two classes (10 am and 5 pm).
Enjoy your long weekend!
Friday
Preparation:
A) Coach Choice
B) 30 “3 Position” Band Good Mornings
Strength/Skill:
a) 10 minutes to find heavy single
b) 6 Minute EMOM (Subtract 50% from 1R)
2 Speed Deadlift
- Focus is on ROF (Rate-of-force) development
- Athletes should attempt to pull 2 fast singles
- These are NOT touch and go
Conditioning:
20 Minute Amrap
5 Handstand Push Ups
10 Russian Swings 2p/1.5p
15 Hollow Rocks
Saturday
Preparation:
Coach Choice
Conditioning:
“Frantasy Land”
In teams of 2 or 3, complete:
21-15-9
Thrusters 95/65
Pull Ups
21-15-9
Thrusters 115/75
Pull Ups
21-15-9
Thrusters 135/95
Pull Ups
3 Comments:
By Richard 28 Aug 2014
Is that the correct rep scheme for Frantacy land? I’ve seen it as:
21-15-9
Thruster
PU
15-12-9
Thruster
C2B pull up
12-9-6
Thruster
Bar MU
Then again you could have switched it for a team to complete
By Reto 29 Aug 2014
Big Baby: Irish Celebrity
http://www.irishtimes.com/news/social-affairs/the-returned-emigrant-i-realised-how-much-i-missed-home-1.1909449
By Wendy 29 Aug 2014
Gdammit. Why did Big Baby have to leave!!?!?!?!? Family Shpmamily.