Tuesday
MAX EFFORTShoulder press 1 rm 10 minute time limit Deadlift 1rm 25 minute time limit. WOD‘Diet Fran’21-15-9 ofthrusters 65/45pull ups Post loads and times to comments…. …..
MAX EFFORTShoulder press 1 rm 10 minute time limit Deadlift 1rm 25 minute time limit. WOD‘Diet Fran’21-15-9 ofthrusters 65/45pull ups Post loads and times to comments…. …..
Girls VS. Guys Saturday team WOD MAX EFFORT Back Squat 1rm WOD‘Cindy challenge’As many rounds as possible in 6 minutes of5 pull ups10 push ups15 squats Or Row 2k Post loads and times/rounds to comments…. …..
Warm up/buy in passoversoverhead squatsreverse lunge rotateworlds greatest stretch5 burpees20 double unders10 kettlebell swings/snatch compilation (per arm) 50 V-ups (while sitting on the floor make your body into a V by touching hands to toes) WODfor time Row 500m50 deadlifts 135/9550 double unders50 box jumps Run 800m Post time to comments….
Skill development Basic gymnastics WODMax rounds and reps in 10 minutes of:4 burpees2 pood Kettlebell swing, 8 reps12 situps Post rounds to comments
Max EffortShoulder press 3×5 WOD5 rounds for time of:9 Dumbbell hang cleans 45/259 dumbbell Split jerks 45/25 Post loads and times to comments
Jeremy and Junaid during a team WOD. MAX EFFORT Back Squat 3×5 (light week) WODThree rounds for time of:30 Kettlebell swings, 1.5 pood25 Wall ball shots, 20 pound ball20 Pull-ups Post loads and times to comments
Max EffortTurkish get up 1 rep max per arm. WOD3 rounds of the following: 21 Knees to elbows21 Kettlebell swing21 double unders 21 squats