It's Ladies' Night! No regular 6:30p class!
NO REGULAR 6:30PM CLASS FRIDAY! IT’S LADIES’ NIGHT!
It’s finally here!!! Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after. Men ARE invited to drink with us after, help change plates AND serve drinks during, so please come!
We’ve set up a potluck sign up, so let us know what you are bringing HERE
And, without further adieu… here’s the WOD!
“Girls on Girls”
In teams of two, perform the following (with a running clock):
“Jackie” 1000 Meter Row 50 Thrusters at 45 pounds 30 Pull Ups
3 minutes of rest
“Annie” 50-40-30-20-10 Double Unders and Sit Ups
3 minutes of rest
“Isabel” 30 Snatches at 95 pounds
“BONUS BURPEES”
100 Burpees (the burpees can be performed throughout the WOD but NOT during the rest periods)
These are benchmark workouts, so we are only listing the prescribed weight. But AS ALWAYS, use the weight and scale that works best for you! We will be assigning teams “hopper style” this time, so we will put your name in a hat and do a drawing to assign partners. To make barbell sharing easier, we will have an RX and FX “hat” for easier pairing.
To take advantage of more ‘quiet time’ before Open Gym, yoga this Sunday will start at 8:15!!!!
PARTNER WOD
Big Jackie With a Partner
1500 M Row (divide work)
50 Thrusters (each person has their own bar, must be done synchronized)
40 Pull ups (divide work)
2 Rounds
Fitness: 45/35
Performance: 45/35
Open: 45/35 (chest to bar)
Coach’s Tip: Today we do a twist on Jackie! Try to partner up with someone on a similar track you are following as it will help preserve the stimulus. It will be a longer workout, but we will cap at 28 minutes!
The ladies warming up at last year’s ladies night! Come!
