Tuesday:

Tuesday:

Tuesday:

It was an amazing September! Don’t believe me? Just check out Last Week’s Community PR Board! Were you up there? If not will you make it today? 

-On yesterday’s blog we were talking about (because it’s us having a conversation right?) the first workout we’re releasing for the Saturday Oct 19 9am -12pm In House Throwdown. Below will be the first Beginner Intermediate & Advanced workouts.

Because this is a Community Event first and foremost and a competition second it’s important to remember that this is designed to be inclusive for every single Volt & Vixen. If for any reason you need to scale a workout we’ll help make sure that you’re involved! As for scoring anyone who scales a workout will be ranked under anyone who does it as written for that workout. Make sense?

Finally…before we get to the first WOD the points will work like this; 1 pt for 1st place in a wod 2 pts for second place and so on.

And without further adieu…

“Amazing Grace” – because this is part of Barbell for Boobs.

Beginner: “Lil Gracey’ : 8 min cap

3 Rounds for time

10x Push Press 65/45#

10x Bar Jumping Burpees

Intermediate: “Grace” : 8 min cap

30 Clean & Jerks for time

135/95# (again scale as needed)

Advanced: “Grace Grows Up” : 6 min cap

10x Clean & Jerks; 135/95

10x Clean & Jerks; 155/105

10x Clean & Jerks; 175/115

As always – the most important thing is being a part of the fun. If it’s your first competition don’t get too caught up in your placing. Getting out there is what matters the most…because Getting Involved Keeps Us Involved.

ApexCheck out our Week 4 WLC Sponsors! Our boys Craig & Pete from Apex!

They’re why our gyms stays so cool! Show them some love!

www.apexmechanicalservices.com

 

 

Pre Skill: 500m Row Test

Skill: Push Press; sets of 5 reps w/1 sec hold overhead

WOD: 10 Min AMRAP

50x Jump Rope Passes

10x DB or KB Push Press

10x No Push Up Burpees

Pre-Skill: 500m Row Test

Skill: Push Press; sets of 5 reps w/ 1 sec pause overhead

WOD: 10 min AMRAP

50x Jump Rope Passes

10x DB or KB Push Press

10x No Push Up Burpees

A. In a 12 Minute EMOM perform 1 Clean & Jerk every minute going up in weight as technique allows

Sub to Either Clean or Jerk or Just Front Squat as needed

B. 1k Row Time Trial.

C. Coach’s Choice Finisher! (be ready…and be nice to them!)