Heather Stemler, total bad@ss!!
Weightlifting Wednesday
Starting on the 0:00…
Every Minute on the Minute for 10 minutes
1 Squat Snatch at 80%
Starting on the 15:00…
With a 20 min time cap-
For Time:
"Nancy"
5 Rounds-
400m Run
15 Overhead Squats (95/65)
SCALING FOR ON-RAMP/ELEMENTS
-Snatches: Hang Power
-WOD
4 Rounds-
300m Run (two laps in parking lot)
8 Overhead Squats *scale weight as needed: PVC pipe/15lb/22lb/33/45lb bar
SCALING FOR Intermediate
4 Rounds:
400m Run
12 Overhead Squats *scale weight as needed
**Friendly little competition**
Okay, some of you may have seen me post about a little competition we have coming up!
Here it is!
In the month of July we are having a little contest between members for the most attendance. In hopes to help establish some sort of consistency, especially for those who have been lacking it that department.
The rules:
*Only class times apply, name/score on the board gets you a point (330pm open gym is okay if you do the class WOD, Sat/Sun open gym will not count).
*Photos will be taken of the board each morning by the 5am coach so you can't add your name to it later--sorry!
*You MUST take at least ONE rest day per week---overtraining will not help your goals no matter how consistent you are
Therefore the top scoring member can have 27points for July, no more or we will take off 10points.
*You MUST get your name/score on the board or we have no way to track you.
*If you have a common name in the gym where we have multiple members with your name, make sure to put your last name as well
Let me know if you have questions!
Here it is!
In the month of July we are having a little contest between members for the most attendance. In hopes to help establish some sort of consistency, especially for those who have been lacking it that department.
The rules:
*Only class times apply, name/score on the board gets you a point (330pm open gym is okay if you do the class WOD, Sat/Sun open gym will not count).
*Photos will be taken of the board each morning by the 5am coach so you can't add your name to it later--sorry!
*You MUST take at least ONE rest day per week---overtraining will not help your goals no matter how consistent you are
Therefore the top scoring member can have 27points for July, no more or we will take off 10points.
*You MUST get your name/score on the board or we have no way to track you.
*If you have a common name in the gym where we have multiple members with your name, make sure to put your last name as well
Let me know if you have questions!
And yes, we will have PRIZES!! I will be announcing those closer to July 1 :)
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