Labour Day Weekend


Photo Credit: Oscar Bravo

Happy Labour Day and Long Weekend!

Its going to be a hot one for us here on the island so remember to stay hydrated and enjoy the last days of Summer!

Monday we will have holiday class hours so that means ONLY 3 classes:

9:30am

12noon

5:30pm

Have a great long weekend and enjoy the Sun!

TRAINING FRIDAY/SATURDAY

WARMUP

3 rounds

2 inchworms with 5 sec hold at bottom reach

4 Samson Lunge (2R/2L)

8 double crunch

16 Jumping jacks

SKILL

Split Jerk

5x2 reps Every 2 mins

Starting weight should be moderate to heavy and then build with small jumps through working sets. Bar taken from Rack.

WOD "Ground n Pound"

For Time

10 Rounds

RX:

4 Deadlifts (225/155)

12/8 Pushups on Barbell

200m Run

FG2: 105-125/155-185

FG1: 75-95/115-135, scaled pushups

CP1: 175/265, 8/6 reps HSPU per round

CP2: 195/295, 8/6 deficit Kip HSPU per round

Diesel: 205/315, 12 Double KB Shoulder to OH (35/53)