Strength/Skill:

[caption id="attachment_6614" align="alignright" width="400"] MaKenna competing in teens division at Battle to Paddle.[/caption]

24 Min EMOM:

Min 1: 5-8 Kip Swings on the rings

Min 2: 20-30 sec Handstand Hold

Min 3: 5-8 Strict T2B (Scale: V-Ups)

Min 4: 20-30 Ring Support Hold (Work to hold L position with legs)

W.O.D.

5 min AMRAP:

- 5 Bar MU (Scale: 5 Strict C2B)

- 10 Rig Touch Burpees

       

Bear Complex: 5-4-3-2-1-1-1

[caption id="attachment_6610" align="alignright" width="400"] The "Battle to Paddle" was a huge success and thanks to all who competed and made it a great day![/caption]  

W.O.D.

6 Min AMRAP:

- 5 Bear Complex (RX: 65/95)

- 65 DU

           

W.O.D.

12 Min to complete the following:

"Jackie:"

- 1,000m Row

- 50 Thrusters (35/45)

- 30 Pull Ups

 

AMRAP in the remaining time of Burpees onto a 25# plate

           

W.O.D.

2 RFT:

- 30 BJ (RX: 20/24)

- 30 KB Swing (RX: 35/53)

- 30 KB Single Arm Overhead Walking Lunges (15 on R/15 on L) (RX: 35/53)

- 30 Ab Mat Sit Ups

               

First, special thanks to Ryan Scott for the awesome storage cabinets in the i1uvit new member area pictured at the right!

Strength:

[caption id="attachment_6588" align="alignright" width="350"] Special thanks to Ryan Scott for the awesome storage cabinets in the i1uvit new member area![/caption]

5 Rounds:

 

Back Squat 10-8-6-4-2-2-2

[caption id="attachment_6537" align="alignright" width="300"] Gina Jones is offering yoga classes at i1uvit. See the schedule for more details![/caption]

W.O.D.

21-15-9

- Back Squat (off ground) (95/135) - T2B

W.O.D.

"Amanda"

9-7-5

- MU (Scale: bar MU, Strict pull up)

- Squat Snatch (95/135)

Post W.O.D. : 5 MU negatives or 3 sets max rep strict pull ups

 

Note: The new class schedule is effective today.  Click the picture to view it.  

     

W.O.D.

20-15-10-5

- DL (Rx: 155/225, Comp: 185/275)

- Box Jumps (Rx: 20/24, Comp: 24/30)

         

Strength:

5-5-5-5-5 front squat with a 2 second pause at the bottom of each rep

W.O.D.

For time: - 60 WB (14/20)

- 200m med ball run

- 40 WB (14/20)

- 200m med ball run

- 20 WB (14/20)

- 200m med ball run

       

Strength:

Superset 5 sets

6-8 reps Bent over row

Max set Plate push ups

W.O.D.

6 min AMRAP

- 5 HSPU

- 10 SDLHP (65/95)

       

STRENGTH 10 min to build to heavy clean and jerk

 

W.O.D. 12 min AMRAP

- 5 C&J (Rx: 95/135, Comp: 115/185)

- 50 DU

- 10 C&J (Rx: 95/135, Comp: 115/185)

- 100 DU

- 15 C&J (Rx: 95/135, Comp: 115/185)

- 150 DU

Strength

10 min to build to a heavy Squat Clean

W.O.D.

For Time:

= 30 squat cleans for time (95/135)

*10 min TC

     

W.O.D.

For Time:

- 600m Row

- 30 S2OH (75/115)

- 30 T2B

- 600m Run

- 5 Rope Climbs

*18 min TC

W.O.D.

For Time: