Saturday August 18

August 17th, 2018
by:

Specialty Class

Family WOW! – 10am / Great class for the whole family, and it doesn’t count against class attendance limits!

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Strength / Skillwork

None today

WOD

Progressive AMRAP Chipper

  • 12 Shoulder to Overhead
  • 24 Pistol Squats
  • 36 Burpees
  • 500m Row / 1 mile Bike / 400m Run (pick 1)
  • 12 Snatches
  • 24 C2B Pull-ups
  • 36 Mt. Climbers
  • 500m Row / 1 mile Bike / 400m Run (pick 1)
  • 12 Squat Cleans
  • 24 Handstand Push-ups
  • 36 Jumping Jacks
  • 500m Row / 1 mile Bike / 400m Run (pick 1)

————-
0:00 – 2:00* AMRAP
2:00 – 4:00 REST
4:00 – 8:00* AMRAP
8:00 – 10:00 Rest
10:00 – Chipper Start to Finish
Bonus* Take off :02 for every rep completed in the AMRAPs

– Classes over 1 dozen athletes should start in 2 groups with a 2:00 delay.
– Put all Cardio machines in the front area.
– Select a different one of the cardio movements whenever you get to one of those portions, No Repeats.
Rx+: as written with a 135/95# Barbell
Rx: 95/65# barbell, Pistols to 12″ Box, Pull-ups, 1-abmat HSPU
Both levels are allowed to Power clean then front squat the weight if needed.

BlackOpsRowing