Monday
MAX EFFORT Back squat 5,5,5+ WODThree rounds for time of:50 Double-unders25 Wallball “2-fer-1s”, 20 pound ball Post time to comments.
MAX EFFORT Back squat 5,5,5+ WODThree rounds for time of:50 Double-unders25 Wallball “2-fer-1s”, 20 pound ball Post time to comments.
FOR THE SUMMER, THE 1pm CLASS ON FRIDAYS WILL BE BY APPOINTMENT ONLY WOD for time complete the following: 9 thrusters 75/50lbrun 200m15 thrusters run 400m21 thrustersrun 800m21 thrustersrun 400m15 thrustersrun 200m9 thrusters
MAX EFFORT Deadlift 1 rep max WOD AMRAP in 12 minutes10 knees to elbows20 walking lunges30 sit ups Post loads/PR’s and rounds and fraction of rounds to comments…..
There will be no max effort today instead we will do the following: Begin with buddy warm up WOD As many rounds as possible in 12 minutes of:10 pull ups20 kettlebell swings 55/3530 double unders Cool down with shoulder and hip mobility.
Above is our Mike DeMeritt during his 100 miler a couple of weeks ago. MAX EFFORTShoulder press 1 rep max… WOD5 rounds of 9 Dumbbell squat clean 45/30lbs9 Dumbbell push jerks 45/30lbs The standard for the squat clean: The depth of the squat must be below parallel where the crease of the hip is below
The games are coming soon! Who is in for a games watching party/BBQ? MAX EFFORTBack Squat 1rep max WODFor time complete the following:Row 1000 meters50 wall balls50 Box jumps, 24″ boxRun 800 meters
MAX EFFORTBox Jump max height WOD10,9,8,7,6,5,4,3,2,1SDLHP (sumo deadlift highpull) 95/65Pull ups
MAX EFFORT2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.*****ATTENTION***** THERE WILL BE CHANGES TO THE WOD BELOW**** Nothing crazy, do not be alarmed. Instead