Friday
WOD3 rounds for time of:21 Dumbbell squat cleans 45/30lb21 reps of: jump and touch a target on the wall that is an honest 12″ above your maximum reach.
WOD3 rounds for time of:21 Dumbbell squat cleans 45/30lb21 reps of: jump and touch a target on the wall that is an honest 12″ above your maximum reach.
SKILL DEVELOPMENT Running mechanics…. WODFor time: Run 400m21 burpeesrun 400m21 burpeesrun 400m21 burpeesrun 400m
Skill Development:Pick a skill to work on, Mobility, Learn the D-bell snatch. Four rounds for time of:30 sit ups100 ft Walking lunge45 pound One arm dumbbell snatch, right arm, 10 reps45 pound One arm dumbbell snatch, left arm, 10 reps
SKILL DEVELOPMENTEverything Kettlebells WODFor time:21 Kettlebell swings 70/5521 pull ups800m run 15 Kettlebell swings 70/5515 pull upsrun 800m9 Kettlebell swings 70/559 pull upsrun 800m Post times to comments…
WOD21-18-15-12-9-6-3 rep rounds with a 95/65lb barbell do the following exercises:DeadliftHang power cleanFront squat Push press or jerk ALSO THIS SATURDAY WE WILL HAVE A FREE FOR FAMILY OR FRIEND TEAM WORKOUT. SO bring someone.