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Monday Warm Up: 3 rounds: 100m Run 1 length Marching Soldiers 5 Inch Worms w/ Push-up :20 Hang Strength/Skill: Every 2 minutes x 6 Sets: Power Clean + Hang Power Clean + 2 Push Press WOD: 8 minute AMRAP: 4 Deadlifts (255/155) 8 Clapping Push-ups 12 Box Jumps (24/20)  Open gym Midcity 9:00-11:00am Active recovery at 10 am at midcity! Uptown 9:00-11:00 am Congratulations to Coaches Nick, Sarah and Jason and athlete Becca on their performance in the AWF Grand Open! Thanks to everyone who came out and supported them! Congratulations to Fabi, Brooke, Trip, James, Cathy for competing at the affiliate field day! Coach Chad for taking first place in the affiliate field day, and Jeff Roberson for taking first in the Masters category.  Midcity gym will be closed all day due to weightlifting meet. Admission is free to watch Coaches Sarah and Jason lift! Class Schedule Downtown: 9am: Male Comp Class, Free Intro, Open Gym 10am: Regular WOD Uptown: 815am: Kids 9am: Gymnastics and Regular WOD 10am: Regular WOD 11am: Running Endurance 1-3pm: Open Gym Saturday Warm Up: Dynamic warm up of coaches' choice WOD: Teams of 2 (or 3) 100 cal Row 100 Box Jump Overs (20") 100 Thrusters (75/55) 100 TTB 100 Thrusters 100 Box Jump Overs 100 cal Row  Due to an upcoming weightlifting meet, Midcity gym will be closed after the noon class Friday (no PM classes, no open gym). There is open gym Uptown 1-230pm. Friday Warm Up: 7 min AMRAP: 150m Row 6 Goblet Squats 6 Burpees 8 V-ups Strength/Skill: Every 2 min x 10 sets 3 Hang Snatches Work to max for day WOD: 6 min EMOM: Evens: 10 BB GM Odds: 45 sec Plank  Thursday Warm Up: 3x: 50 DUs 10 Pass Thrus 5 Inch Worms 5 low Box Jumps Strength/Skill: Deadlift Build to 3RM WOD: 5x: 200m Row 10 Box Jumps (24/20)  Wednesday Warm Up: 8 min EMOM: Evens: 10 Scap Pull-ups + Bar Hang Odds: 5 Burpees + Groiner Stretch (alt sides) Strength/Skill: Every 1:15 x 10 Sets 2 Push Press+ 2 Push Jerks Start ~65%, build to max WOD: 800m Run 50 Air Squats 25 KBS 50 Air Squats 800m Run  Tomorrow there is a Papa Johns deal to support the LPO. 20% goes to the LPO when you use the code LAORCHESTRA for your online order. Tuesday Warm Up: 7 min AMRAP: 50 DUs High Knees/Butt Kicks 10 Pass Thrus Inch Worm/Bear Crawl Strength: Build to 3RM Front Squat WOD: 15-12-9-12-15 Pull-ups Thrusters (95/65)  Monday Warm Up: 3x: 200m Run 5 Push-ups 10 Air Squats 15 Light KBS Extra Mobility and Warm Up WOD: Jerry 1 mile Run 2k Row 1 mile Run  Saturday Warm Up: Row 2000m with a partner breaking every 250m Then Dynamic Warmup of coaches choice WOD: Teams of 2 10 min AMRAP: 10 Push Press (115/75) 5 Burpees Over Bar Rest 5 min 10 min AMRAP: 150m Row 5 KBS (32/24)  |
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