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Weekly update– 9/17-9/22


Weekly update– 9/17-9/22

Weekly Update–9/17-9/22

1) Great Turnout for the Throw Down in the South Sound on Saturday!  A Big Thanks to all that help in the preparation, set-up, and execution of this great event.

2) Please Note the time changes that start on Monday!

Morning classes 5:30 AM; 8:30 AM

Afternoon Classes 3:30 PM, 4:30 PM, 5:30 PM, 6:30 PM

Saturday–9:00 AM

3) Fall Rowing Challenge Started on Saturday–100K/200K goals. Rowers will be available during regular classes for those that are participating.  Challenges will be released daily.  If you follow these challenges you will complete the 100k or 200k goal.  These challenges can take the place of the WOD as you see fit.

WODS for the week

Monday–Hawaii Time

For Time:
150 KB Swing (53/35)
25 Ring Muscle Up, Chest to Bar, or Pull-ups (Challenge yourself here)

Break up the reps however you like

Tuesday–Strength Day

Front Squats 3,2,2,1,1,1 (Challenge yourself)

Wednesday–Rainy Dayz

EMOM 12 min
Odd: 10 Power Clean (135/95)
Even: 8 Burpee Box Jump (24/20)

Thursday–At the Beach

4 Rounds
25 Back Squats (95/65 (from the ground))
50 Double Unders
25 TTB

Friday–Framed Up!

5 Rounds on the 2 min
12 Front Squat (135/95) (From the Ground)
20 DB Snatches (50/35)

Saturday-Rotating Team WODs

1) 21-15-9
DB Squat (50s/35)
Double Under x 3

2) 21-15-9
DB Hang Clean and Jerk (50/30)
Run 200 meters after each set

3) 21-15-9
Deadlift (225/155)
Cal Assault Bike