15.3

    AOK3 is in two and a half weeks. What a cool time! For those of you who are competing, we hope you are excited. For those of you who aren't, we hope you help and come experience the fun. It really is a good time. As exhausting and stressful as putting on a competition can be, it is so rewarding to see the finished product and put on something awesome for our community to enjoy. 

     

     Our endurance cycle is ending next week. On Saturday, Sept 27th we will have our in house competition. Saturday morning will start with a 5K run at Mitch Park. After the run we will head back to the gym for two WODs like last time. We will have a sign up posted tomorrow so you can let us know you are coming to play. 

     Our "Get Big" cycle is next and it will start the week following AOK3. This is going to be a fun time of year. Hope you enjoy it. Oh yeah...and POST YOUR STUFF! Thanks. :) - GK

STRENGTH
     20 Min to find 6RM Back Squat
     3 x 6 @ 80% 6RM

CLASS WOD
     8 Min AMRAP
     12 KB Swings (55/35)
     12 Wall Ball
     Rest 4 Min
     8 Min AMRAP
     6 KB Thruster (55/35)
     30 Double Unders

COMP WOD
     16 Min Every Other Minute
     Even: 1 Min Airdyne (30 second sprint/30 second recovery)
     Odd: 3 Hang Power Snatch @ HAP

SKILL MIDLINE
     3 Rounds NFT
          30 Ft. Overhead Walking Lunge w/ Barbell (135/95)
          15 GHD Sit Ups
           2 KB TGU Each Arm