Front Lever practice
Elevated Straddle Press lean and hold practice
French Throwdown WOD 1: For time:
50 Double Unders
40 Toes to Bar
30 Power Snatch (75/55)
20 Overhead Squats (75/55)
Level 1: 10 min cap
Level 2: 7 min cap
Let’s take a look at the WOD…
50 Double Unders should not be a problem, but if it happens to be, it’s going to be a huge problem. Just like in life, some lessons are just hard to learn, but they are always important! 40 Toes to Bar can be scaled if needed, but there are still 40 of them so break them up early if you know you struggle here. 30 Power Snatches aren’t too bad at that weight as long as you keep using your hips and your grip can last you. 20 Overhead Squats should not be hard, but since you are probably close to red lining it at this point, these may feel more like a 1RM being done 20 times. Either way, set that back and those shoulders and get to work!
WOD: 3 rounds for time of:
20 Double Unders
10 Pull Ups
10 Russian Kettlebell Swings (32/24)
20 Double Unders
10 Wall Balls (20/14)
30 minute timie limit
The French Throwdown 2015…
We just finished the 2015 Opens season and if you were even mildly curious about it, you probably foraged through the leaderboard a little bit. One of the most popular thoughts is this:
“If only I competed in _____ I would’ve totally made it to the games”
Now you have an opportunity to settle that argument once and for all. Are you as fit as the men and women across the pond? For the next three weeks will be testing our fitness and wits in the same fashion as the Opens (Leaderboard and all).
Due to the unpredictability of the competition workouts, these will be schedule on Wednesday, Thursday, or Friday. I’ll give you a heads up the day before and that way you guys can come ready!
Bonne chance à tous,
Pre WOD: 30 minutes to complete:
A1) 5-5-5-5-5 Shoulder Press
A2) 12 Straight Arm Band Pull Downs
Partner WOD: 10 min AMRAP of:
30 seconds of Ring Support Hold
30 seconds of Burpees
Partners alternate rounds
What a gala…
Back Bay knows how to party and if you were there, you certainly had a great time. Drinks were had, pictures were taken, dance moves were unleashed, prices were won, and boat loads of fun were had. If you didn’t get to go, I hope you had fun with your plans as well, but I hope to see you in our next event. Please stay tuned for the credits and if you see these people do give them a high five!
Thanks again to all of you for coming!!!
Thank you to all of the Admins who helped out:
Thank you to Katie Pietrowski (Photography) (these will be available to you later!)
Thank you to Hillary Howlett (Venue Organizer)
Thank you to Mykim – (Video) (will post link tomorrow!)
Thank you to Cherane Wilkerson – (DJ)
Thank you to Stacy Schwartz – (Silent Auction and Raffle)
Thank you to Neil Jacobs – (3PF)
Thank you to Andrew Mirken –(3PF)
Thank you to all of the boys from the (3PF)
Congratulations to Cassandra T. for winning a One Year Membership price!!!
What a gala indeed,