KILO BLOG

April 13, 2018

Check out our April newsletter here!

Spring apparel sign-up at the gym! Orders due next Tuesday, April 17th!

Mark you calendars! On Thursday, April 26th at 7 PM Tauni will be leading a mobility seminar!

RX: OHS 5×5 @ 80-85% Snatch. Then, WOD 1: 3 rounds for time 400m run and 12 Hang Power Snatch (115/155). 9min cap. rest 3min. You will have longer rest if you finish WOD 1. At the 12min. mark begin WOD 2. WOD 2: 800m run and 50 CTB

Gold: OHS 5×5 @ 80-85% Snatch. Then, WOD 1: 3 rounds for time 400m run and 12 Hang Power Snatch (95/135). 9min cap. rest 3min. You will have longer rest if you finish WOD 1. At the 12min. mark begin WOD 2. WOD 2: 800m run and 30 CTB

Silver: OHS 5×5. Then, WOD 1: 3 rounds for time 400m run and 12 Hang Power Snatch (bar). 9min cap. rest 3min. You will have longer rest if you finished WOD 1. At the 12min. mark begin WOD 2. WOD 2: 800m run and 50 Jumping Pull Ups

Bronze: 50 Hip ext., 50 Vups, 50cal row. Then, WOD 1: 3 rounds for time 400m run and 12 Alt. DB Power Snatch. 9min cap. rest 3min. You will have longer rest if you finished WOD 1. At the 12min. mark begin WOD 2. WOD 2: 800m run and 50 Ring Rows