Membership Renewal Day

“Iron Deck”

(105#/75#)

(Partner WOD)

Hearts ♥ Power Cleans

Diamonds ♦ Push Press

Spades ♠ Front Squat

Clubs ♣ Sumo Deadlift High Pull

• Shuffle a deck of cards and start the timer. Each numbered card is face value, aces are 20, and face cards are 10. 
• The reps are split any way between partners.
• The card change takes place when every team of 2 has finished current set earning quicker teams more rest
• One weight for all movements

Mobility & Gymnastics

Mobility:

Balls/ Bands/ Rollers – Shoulders

Bridges – 3 sets x 10 sec.

SKill:

Handstand Weight Distributions – 3 sets x 5 reps ea. arm (against wall)

One Arm Handstands – 3 sets x  max timed hold ea. arm (against wall)

Ring Dips – 3 sets x max effort (strict)

WOD:

30 Inverted Burpees for time (hands-free get up into HSPU)

3 Minute Rest btwn AMRAPs

AMRAP: 5 Minutes
6 Thrusters (75#/55#)
12 Sit Ups

AMRAP: 5 Minutes
5 Kettle Bell Swings (1.5/1 pood)
7 Push Ups

AMRAP 5 Minutes:
4 Burpee Box Jumps (24″/18″)
8 Wall Balls (20#/14#)

TRACK WOD – every class tomorrow will be held at the MV High School Track.  The track is located on the right about 1/4 mile down the main entrance.

“Mile with Style”

100 Meter Run
10 Squats
200 Meter Run
20 Squats
300 Meter Run
30 Squats
400 Meter Run
40 Squats
300 Meter Run
30 Squats
200 Meter Run
20 Squats
100 Meter Run
10 Squats

Skill/Technique: Power Clean

Strength: 1-1-1-1-1 Power Clean

WOD: EMOM (every min on the min) for 10 min

3 Power Cleans (@ 85% 1RM)
4 Over Bar Burpees

*4 annual memberships are being offered this season on a first come first served basis @ $1000/ea. ($1440 value)

BEACH WOD – RAIN OR SHINE!

9:00 AM

BEND IN THE ROAD – STATE BEACH B-)

Team WOD: “Tire Treck”

Teams of 3 or 4

200 meter Tire Roll (slightly uphill)

Box Jumps – # of team members x 30*

Decline Tire Push Ups (feet on tire) – # of team members x 20*

Tire Jump In/Jumps Out – # of team members x 10*

200 meter Tire Flip (slightly downhill)

*ONE partner works at a time, others will rest in a 90 degree squat (not below or above).  Reps part. equally.

“Earthquake”

800 Meter Run
15 Ground to Overhead (135#/95#)
30 Deadlifts (135#/95#)
60 Sit Ups
30 Deadlifts (135#/95#)
15 Ground to Overhead (135#/95#)
800 Meter Run

Max Effort Turkish Get Up: Left & Right

6 Rounds for Time:

3 Turkish Get Ups (right)

3 Turkish Get Ups (left)

6 Handstand Push Ups

9 Star Jumps

12 Hollow Tucks

“The Big Chipper”

400m Run
25 Sumo Deadlift High Pulls (75#/55#)
400m Run
25 Burpees
400m Run
25 Sit Ups
400m Run
25 Walking Lunges (ea. leg)
400m Run
25 Overhead Squats (75#/55#)
400m Run