May 27 2020

May 27, 2020

AWESOME first day back!  Really great work following the new directions and still putting in a killer effort in the workout.

 

As questions come up about procedures and policies I'll do my best to address them over the next few days:

 

-  Everyone gets 3 Workouts a week.  Schedules open Noon Thursday for the week ahead.  You can schedule right up until the class starts.

 

-  In the near future we will expand how many workouts you can do - This will be with a "late schedule" policy where you can book a class that has openings the day of - NOT YET THO.

 

-  Cancelling MUST be done 12hrs before the class.  Txt or DM Dmac (or any of the social media pages) to cancel your class.  Late cancels and No-shows will be charged $10 automatically.

 

-  Zoom workouts will continue...But please be patient for a couple days while I work out some internet and scheduling issues.

 

-  MURPH, which is typically Memorial Day, will be moved to another National Holiday - Probably 4th of July - but still tentative.

 

-  Liquid Chalk will be permitted startnig next week.  I've got a small supply coming in the next few days for purchase.  $10.  We will NOT allow sharing of liquid chalk between members who don't live in the same household.

 

Warm Up

Empty Barbell (Or Dumbbells)
20 Reps
Presses
Muscle Snatches
10 OHS + 10 Snatch Balances
BB Rows
Curls

 

 

Position Work

10 OTM
2 Power Snatches
1 OHS
1 Squat Snatch
**Building Load - But focused on Positions, not just trying to go as heavy as possible**

 

WOD

7 AMRAP

21 Double Unders

3 Squat Snatches (135/95)

 

- Or At Home - 

21 Double Unders (Lateral Jumps or 2x Singles)

12 DB/KB Swings

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