9/23/13 WOD

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We will be kicking off our new kids and adult program Parisi Speed School this week.  Classes will be free for the remainder of the month and will run every hour on the hour starting at 3:30-6:30pm Monday-Friday.  If you know of anyone that would be interested sign-up sheets will be posted at the club, there will be limited slots available, so be sure to sign-up today.

FUNCTION

A.  3 sets (not for time)

2-3 Wall Climbs

30 Double Unders

8 Wall OHS Mobility

B.  5 x 3 Front Squats- heavier then last week; rest 90-120 sec.

C1.  3 x 8 RDL’s- heaviest possible; rest 60 sec.

C2.  3 x 12 Toes Through Rings; rest 60 sec.

D.  Challenge WOD # 2

AMRAP in 12 min

100 Burpees

100 KBS

*Athletes can break up reps in any order they choose.

Level III- 53/35

Level II- 35/26

Level I- 26/15

 

DRIVE

A.  3 sets (not for time)

10-12m HS Walk

50 Double Unders

5 Sotts Press

B.  7 x 1 Snatch + 3 Behind the neck Push Press- heavier then last week; rest 60-90 sec.

C.  6 x 6 HBBS @ 70% ; rest 2 min

D.  Challenge WOD # 2

AMRAP in 12 min of:

100 Burpees

100 KBS-53/35

*Athletes can break up reps in any order they choose.

 

Posted on: September 22, 2013admin

One thought on “9/23/13 WOD

  1. Stacey E. Right now we would like to know the times you plan on coming. But when website is up and running you can register for any class time you want too. Right now it’s free through September.

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