Partner up and go for time:
* Start with 4 burpees and EMOM stop and complete 4 burpees; with remaining time in each minute complete:
40 Thrusters (95#/65# Barbell for all movements)
40 Sumo Deadlift High Pull
40 Push Jerks
40 Power Snatch
40 Front Squat
(30 minute time cap)
* One barbell per team. Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work.
** One athlete works on the bar at a time (the other rests), and the team is allowed to alternate as needed and then move to the next barbell skill once they have completed all 40 reps.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep.
Advanced RX Class:
“Air Force WOD”
* EMOM complete 4 burpees; with remaining time in each minute complete:
20 Thrusters (95#/65# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat
* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps.
No time to rest!
10/26 Frankenchipper WOD:
Start thinking about our annual Frankenchipper costume WOD we will run on Saturday 10/26. This is one workout that you must be in costume to participate in! Get creative and get shopping, I can’t wait to see what all of you characters come as.
10/20 Baby Shower:
Next Sunday Oct. 20th from 4-6pm there will be a dual SRCF baby shower for Meghann and Derek and Christa and Kyle. Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics) and we will do a pot-luck event. Registry info is below. Let Amy, Deb, or Frank know if you plan to come and what you can bring. We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!
Christa and Kyle Registry: “We are doing a turquoise and brown for the nursery, with vintage airplanes. Registered at Babies R Us, Target, and Amazon.”
Meghann and Derek: “D & I are registered at babies r us and pottery barn kids. Our nursery is a grey and white safari theme.”