Wednesday
MAX EFFORTFront squat 1rm WODas many rounds as possible in 15 minutes of:10 squat cleans 95/65lb20 sit ups Post loads and time to comments….
MAX EFFORTFront squat 1rm WODas many rounds as possible in 15 minutes of:10 squat cleans 95/65lb20 sit ups Post loads and time to comments….
MAX EFFORTOverhead squat 1 rep max WOD3 rounds for time of 800m run21 overhead squats 65/45lb Post loads and times to comments….
The Saturday crew doing some post WOD stretching. For time:Row 20 calories30 Burpees45 pound Two-arm dumbbell ground-to-overhead, 40 reps50 Toes to bar100 foot weighted walking lunge 200m Sprint Post time to comments.
WOD 5 rounds ofrow 250m50m sled drag 90/45lb50m sprintrest 2 minutes Each round is individually timed for a total timed score. This workout is to be done outside if weather permits.
MAX EFFORTShoulder press 5,3,1+ WOD5 rounds for time of:15 push jerks 75/50lb15 kettlebell swings 55/35lb Post loads and times to comments….
MAX EFFORT Power Clean 5,3,1+or Squat Clean 5,3,1+ WOD21-15-9 rep rounds for time ofpower clean 95/65lbbox jump 24/18run 400m Post loads and times to comments….