SATURDAY
9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!! 9AM TEAM WOD!!!!!!!!!
Max Effort:Choices:10 minutes of double unders As many reps as possible-or- 500m row WOD5 rounds for time of5 burpees10 weighted walking lunges 55/35 15 kettlebell swings 55/35 Post reps and times to comments….. ………….
Frank, we are out of water, please bring in a ‘bottle’Max Effort:Shoulder press 3×3 WOD10 rounds for time of:3 Clean & Jerk 135/95lb6 Toes to the bar. Post loads and time to comments
This is the final week for the Thruster challenge. You have from Monday till Friday at 6pm to complete. You may come in anytime this week as long as I am present. Good Luck! 21-15-9 reps of:225 pound Deadlift135 pound Overhead squat
David in the hole for the dumbbell snatch. first time but looks like a natural. This is the final week for the Thruster challenge. You have from Monday till Friday at 6pm to complete. You may come in anytime this week as long as I am present. Good Luck! Max Effort Back Squats 3×3 WOD:Seven
MAX EFFORTDeadlift 3×5 WOD 4 rounds for time of: 400m run12 deadlift at 65% of your base#12 Knees to elbows Post loads and times to comments…. …….
MAX EFFORT- As many push ups as possible with NO rest. Overhead Squat 3×5 WOD3 rounds for time of 21 Squat cleans 95/65lb21 push ups Post reps completed, loads and times to comments. …..
Do not forget about the ‘thruster’ challenge.The finals are two weeks away. Are you training for it? Max Effort/Skill Development pick a skill or work on a lift that you have missed recently WOD 3 rounds ofRun 800m50 sit ups50 double unders
MAX EFFORTShoulder press 3×5 WOD: using a 40/25lb dumbbellcomplete the following for time:21 Dumbbell snatch right arm21 L-pull ups21 Dumbbell snatch left arm21 L-pull ups15 Dumbbell snatch right arm15 L-pull ups15 Dumbbell snatch left arm15 L-pull ups9 Dumbbell snatch right arm9 L-pull ups9 Dumbbell snatch left arm9 L-pull ups Post loads and times to comments…..