Awesome work everyone!
8:30 am and 10:00 am
WEATHER UPDATE…. looks like it will be pretty nasty in the morning so we are cancelling all morning classes. We will plan to be open for the 5:30 PM and 6:45 PM only
Master Pagano will be opening his doors to the community to further our knowledge of Women’s Self Defense while incorporating some ground work while in their Glen Mills studio. Bring a friend or two – last month was a GREAT start filled with beginning techniques, but self defense is something that needs to be practiced regularly so your defense become instinct if ever necessary.
“BWCF; we have SugarWOD set up and it looks awesome! Please go to www.sugarwod.com
and create your account and check out the features
A.Front Squats: 5,5,5,5 @ 22×1; Build; Rest 2 minutes between sets
14 minute AMRAP
15 Air Squats
12 Med Ball Sit Ups @ 20/14
9 Box Jump Step Downs @ 24”/20”
A.Push Jerk and Kipping Review
With a Partner Complete:
20 Minute 16 second AMRAP
20 Push Jerks @ 135/95
Open Work Out 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
15 squat cleans @ 135/85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 / 205 lb.
A. Deadlifts: 3,3,2,2,1,1; Build; Rest as needed
15 Minute Amrap:
12 Russian KB Swings @ 70/53
8 Ab Mat Sit Ups