Congrats to Krista who passed her POPAT test this weekend. She finished the 6 rounds of the obstacle course with no faults (she was worried about the 6ft long jump), the push/pull station and the squat thrust vault station in exactly 4 minutes. She had one fault on the squat thrust, she was eager to get to the ground with the chest first. She had to touch both feet to the ground before the chest.
Great job Krista, we are all so proud of you! I think you had the loudest cheering squad 🙂 I may not have a voice tomorrow!
ATTENTION: A Channel will be filming at the 5pm class today. We welcome all fitness levels tonight. If you are not wanting to be on camera, please come to the 6pm class.
This is Turts’ week of making the WOD’s. We are trying a new system of scaling the workouts. Please let us know your feedback in the comments section.
Today’s Workout:
Buy in – 3x front plank, side plank, side plank, glute bridge circuit (30s each, 1 min rest between circuits)
WOD – “nasty girls”
Elite: 3 Rounds
- 50 squats
- 7 muscle ups
- 10hang power cleans (95/135)]
Zone 3: scaled weight to 65/105, 7 chest to bars, 7 ring dips
Zone 2: scaled weights to 45/65, 14 pullups, 14 pushups
Zone 1: 30 squats, Med Ball Clean (10/14), 14 assisted pullups, 14 pushups
Cash out– Seesaw DB/KB Press 4 x 6/arm
