WOD: Wednesday 16/04/2014
TIMES TO REMEMBER
BLCF will be closed Good Friday (18/04/2014), Easter Monday (21/04/2014) and Anzac Day (Friday 25/04/2014).
0800 classes will run as usual on Easter Saturday (19/04/2014) and the following Saturday (26/04/2014) plus an Open Gym hour from 0900 - 1000
0900 - 1000
for anyone who wants to work a skill or catch up on a WOD. Open Gyms
classes will not be formally coached so come prepared with what you want
to do.
Limited classes will be run during the short week between Easter Monday and Anzac Day: Tuesday 22nd, Wednesday 23rd and Thursday 24th of April will have NO morning 0600 or 0900 classes but will have 1730 AND 1830 classes each day.
Class times will return to normal the following week from Monday 28/04/2014.
Back Squat
6 x 6 at 70%-75% of 1RM
Then:
4 Rounds for max effort -
In 3mins complete:
12 Toes to Bar
15 Squats
In remaining time complete as many Power Snatch as possible (30kg/40kg)
Rest 1 min.
Score will be max efforts of Power Snatch added together.
Post weights and reps to comments.
BLCF will be closed Good Friday (18/04/2014), Easter Monday (21/04/2014) and Anzac Day (Friday 25/04/2014).
0800 classes will run as usual on Easter Saturday (19/04/2014) and the following Saturday (26/04/2014) plus an Open Gym hour from 0900 - 1000
0900 - 1000
for anyone who wants to work a skill or catch up on a WOD. Open Gyms
classes will not be formally coached so come prepared with what you want
to do.Limited classes will be run during the short week between Easter Monday and Anzac Day: Tuesday 22nd, Wednesday 23rd and Thursday 24th of April will have NO morning 0600 or 0900 classes but will have 1730 AND 1830 classes each day.
Class times will return to normal the following week from Monday 28/04/2014.
Back Squat
6 x 6 at 70%-75% of 1RM
Then:
4 Rounds for max effort -
In 3mins complete:
12 Toes to Bar
15 Squats
In remaining time complete as many Power Snatch as possible (30kg/40kg)
Rest 1 min.
Score will be max efforts of Power Snatch added together.
Post weights and reps to comments.