Ladies! Join Dr. Stacy Snow this SATURDAY for a Pelvic Floor Clinic at 11 AM at CFR7!

Sign-up at the link below!
https://docs.google.com/spreadsheets/d/1_R8PGu0mLOCwtG7NLrYqwThno-YUa9t236UDQYeKnYY/edit?usp=sharing

Strength
Every 3:00, 4 Sets
8 Strict Ring Dips (FX: Banded) (RX+: Weighted)
10 Alternating Dumbbell Plank Rows
16 Weighted Russian Twists

Conditioning
Every 2:00, 5 Rounds
1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)
2) Rest
*Score is slowest round

Strength
Every 2:00, 3 Rounds
1) 6 Dumbbell Deadlifts + 8 Dumbbell Hang Power Cleans + 10 Dumbbell Push Jerks (2 DBs)
2) 6-12 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Ups)
*Unbroken Dumbbell complex and gymnastics sets

Conditioning
WODAPALOOZA 2023 – Online Qualifier Team Event 5
AMRAP 11
11 Deadlifts (115/75) (FX: 95/65)
11 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)
11 Shoulder to Overhead (115/75) (FX: 95/65)

Rowing Skills Clinic, TONIGHT at 5:45 PM

Looking to improve your rowing technique? Coach Elizabeth, a former D1 rower, will be leading a Rowing Skills Clinic tonight at 5:45 PM! Reserve your spot now!

Strength
Every 3:00, 5 Sets
1) 3 Front Squats (85-90%) (FX: 5@75%)
3) 2 Front Squat (90-95%) (FX: 3@80%)
4-5) 1 Front Squat (95-105%) (FX: 3@85%)

Conditioning
For Time:
30-20-10
Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
Box Jump Overs (24/20) (RX+: 30/24)
*9:00 Cap

Strength
Every 3:00, 4 Sets
1) 5 Bench Press (80-85%)
2-3) 3 Bench Press (85-90%)
4) AMRAP Bench Press (65%)

Conditioning
EMOM 16
1) 18/13 Calorie Ski (FX: 16/12) (RX+: 20/15)
2) 18/13 Calorie Row (FX: 16/12) (RX+: 20/15)
3) AMRAP 25′ Shuttle Runs
4) Rest

Strength
Every 2:00, 8 Sets
1-4) 1 Power Snatch + 1 Squat Snatch (↑, start at 65-70% 1RM Snatch)
5-8) 2 Squat Snatch (↑)

Conditioning
AMRAP 8
8 Toes to Bar (FX: 6)
6 Alternating Dumbbell Squat Snatch (50/35) (FX: 35/20) (RX+: 70/50)
4 Burpees Over Dumbbell