W.O.D.

[caption id="attachment_6628" align="alignright" width="400"] Future athletes getting their row on during the "Battle to Paddle" (Photo credit Niceto Amor Canete - All Rights Reserved)[/caption]

"Fight Gone Bad"

Max Reps in 3 Rounds:

- 1 min Wall Ball (14/20)

- 1 min SDLHP (55/75)

- 1 min Box Jump (20)

- 1 min Push Press (55/75)

- 1 min Row (Calories)

- 1 min Rest

*Rolling Clock

         

Hang Squat Clean 5-5-4-4-3-3-2-2

 

W.O.D.

4 RFT:

- 10 Cleans (Rx: 65/95, Comp: 95/135)

- 8 Front Squat (Rx: 65/95, Comp: 95/135)

- 6 Hang Cleans (Rx: 65/95, Comp: 95/135)

- 4 Front Squat (Rx: 65/95, Comp: 95/135)

       

Conditioning:

12 Min E3MOM: 400m Run

 

W.O.D.

For Time:

- 800m Run

- 21 KB Swing (35/35)

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

- 600m Run

- 15 KB Swing (35/35)

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

- 400m Run

- 9 KB Swing (35/35)

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

     

Strength:

[caption id="attachment_6618" align="alignright" width="300"] Kirby & partner at Battle to Paddle[/caption]

For Time: - 50 Cal Row - 50 Front Rack Walking Lunge Steps (75/115) - 100m KB Farmer Carry (35/53) - 100m KB Waiter Carry (35/53)              

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)