ANNOUNCEMENT:  970Yoga will have TWO sessions this Sunday.  The first is at 3:00PM and the second is 4:30PM.  The classes will be capped at 20 people so we need you to sign up for one of the times.  This is the 2nd of 3 free classes we are offering to MEMBERS ONLY.  Because we are tracking attendance and capping the classes, we will not be accepting drop ins.  You MUST sign up for a class.  There is space on the whiteboard to sign up.  Please be aware as we progress to offering more classes, we will be sticking with a class cap of 20 AND a required preregistration for your class time.  More to come, including expanded Yoga class schedule, as the details unfold. 

7 Minute AMRAP

35 Double Unders

20 KB Snatch (53/35)

10 Goblet Squats (53/35)

Rest 5 Minutes

Front Squat (Red track and Blue track is the same rep and load format for front squat as it was for back squat on Tuesday).

Yes…we know the legs are SORE.  We have squatted a lot this week so we anticipated going up or down stairs might be an issue.

Volume in today’s AMRAP is likely just enough to get you working out the soreness and prepped for the front squats.  This 7 minute AMRAP is a pacer WOD, so pick a steady pace and hold on to it.

*****For reference:

For those that want to work at heavier load:  We will call this the Red Track

Estimate your 1 Rep Max and use 90% of that number to calculate your loads.  (Example: 300# Back Squat x .90 =270) Use 270 as your basis to calculate the working set percentages.

First set is 5 reps at 65%

Second set is 5 reps at 75%

Third set is 5+ reps at 85% (the “+” means shoot for as many reps over 5 as you can get)

For those that want to work lighter load with a bit more volume:  We will call this the Blue Track

Using 55% of your 1 Rep Max

3 set of 10


2 x 20 at 50% of 90% of your Estimated 1 Rep Max