A huge shout out to all the athletes that participated in the Strongman Classic this weekend!
Mel and Mia represented the battle of the ages and showed us all that it is heart that matters not the number of years. Congratulations to both of you for getting outside your comfort zone and showing us all how it's done!
After 4 events and a tie breaker here are the podium finishers:
Novice Male Division
1st Place: Hollen Townley
2nd Place: Mel Smith
Novice Female Division
1st Place: Nicole Paolantonio
2nd Place: Jenny Miller
3rd Place: Adrianna Burroughs
Rx Male Division
1st Place: Stephen Thompson
2nd Place: Chris Sedillo
3rd Place: Jason Jonas
Rx Female Divison
1st Place: Tatjana Sulaver
2nd Place: Jesse Green
3rd Place: Ariel Correira
Congratulations to ALL our athletes and a shout out to Coach Jeff for putting it all together and making it a great event. Next one will be in December so start getting excited now!
Here's the fun that is coming your way this week. See you in class!
Monday
Strength: Plank Dumbbell Pull Through 20-20-20
WOD:
For 5 cycles:
AMRAP in 3 mins of:
3 Push-ups
6 Alternating Dumbbell Snatches, 50/35
9 AbMat Sit-ups
Rest 1 min between each cycle.
For each cycle restart the AMRAP
Tuesday
Strength: Overhead Squat : 3-3-3-3-3
After the last set of Overhead Squats, use the same weight and perform a max rep set of back squats
WOD:
For time:
30 Double Unders
15 Overhead Squats, 95/65
50 Double Unders
10 Overhead Squats, 95/65
100 Double Unders
5 Overhead Squats, 95/65
50 Double Unders
10 Overhead Squats, 95/65
30 Double Unders
15 Overhead Squats, 95/65
Wednesday
Strength:
Every 1 min for 10 mins
3 Strict Handstand Push-ups
WOD:
For time:
15 Handstand Push-ups
5 Clean & Jerks, 135/105
12 Handstand Push-ups
4 Clean & Jerks, 155/125
9 Handstand Push-ups
3 Clean & Jerks, 185/145
6 Handstand Push-ups
2 Clean & Jerks, 205/155
3 Handstand Push-ups
1 Clean & Jerk, 225/165
Thursday
Strength: Deadlift : 3-3-3-3-3-3-3
WOD:
In 9 mins do:
Run, 600 m
then in the remaining time, AMRAP of:
10 Deadlifts, 225/155
5 Toes-to-bars
Friday
WOD:
For time:
Row, 500 m
20 Thrusters, 135/95
10 Bar Muscle-ups
Rest 5 mins
Row, 500 m
20 Thrusters, 95/65
10 Ring Muscle-ups
Post WOD speed test: 500m row for time
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