Wednesday
THERE WILL NOT BE A 6PM CLASS TODAY THERE WILL NOT BE A 6PM CLASS TODAY MAX EFFORT: 1 MILE RUN MAX EFFORT: 10 minutes of Kettlebell snatch 1.5pood/1 pood. complete as many KB snatches as possible in 10 minutes.
THERE WILL NOT BE A 6PM CLASS TODAY THERE WILL NOT BE A 6PM CLASS TODAY MAX EFFORT: 1 MILE RUN MAX EFFORT: 10 minutes of Kettlebell snatch 1.5pood/1 pood. complete as many KB snatches as possible in 10 minutes.
“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups Post your choice of girls and rounds completed to comments.
WOD:Using a 135/95lb barbell for all lifts perform the following for time:5 rounds of15 deadlifts12 hang power cleans9 front squats6 push jerks Post time to comments:
SATURDAYTHERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S
MAX EFFORTBack Squat x5 WOD4 rounds for time:Run 400m 21 Kettlebell Swing 1.5 pood 21 push ups
Max Effort/Skill Development Muscle SnatchSnatch BalanceSnatch WOD “Annie” 50 40 30 20 10 of Double undersSit ups
MAX EFFORT/SKILL DEVELOPMENTPick your ‘goat’ and work on it. WOD:Three rounds for time of:45/25 pound dumbbell Thruster, 15 reps21 Knees to elbows
Marcus 245lb Power Clean x5. Nice job man! MAX EFFORT:Strict Press (shoulder press) 1, 1, 1, WOD 10,9,8,7,6,5,4,3,2,1 OfSumo Deadlift High Pull 95/65Pull Up Post time to comments
MAX EFFORT:Front Squat 1, 1, 1, WOD:Five rounds for time of:45 pound barbell Overhead walking lunges, 50 feet21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments.
THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S