Friday
.. DRINK PLENTY OF WATER!!!! Before the WOD and after. WODFive rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Kettlebell swings 55/35lb Post loads and times to comments…..
.. DRINK PLENTY OF WATER!!!! Before the WOD and after. WODFive rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Kettlebell swings 55/35lb Post loads and times to comments…..
MAX EFFORTBack Squat 1 rep max WOD3 rounds for time of20 sit ups20 pull ups20 grasshoppers with your feet elevated on 45lb bumper.
Its going to be HOT, you should be drinking water on a daily basis and often times during the day. If you stop in the middle of your workout to drink water because you are ‘dehydrated’ you are wrong. Not because you need water but because you NEED water. You cannot re-hydrate yourself from a
MAX EFFORTDeadlift 1 rep max WODFor time:Row 500m50 burpeesrun 400m Post loads and times to comments…. …
SKILL DEVELOPMENTOverhead Squat WODAs many rounds as possible in 20 minutes of:10 Overheads squats 75/50sprint 50 meters10 kettlebell swings 55/35 Post rounds and fractions of rounds to comments….
MAX EFFORTSnatch 5,3,1**there is no plus, focus on form. WODrun 800m21 power snatches 75/50lb21 pull upsrun 800m15 power snatches 75/50lb15 pull ups run 800m9 power snatches 75/509 pull ups Post times to comments……ALSO IF YOU WANT TO COMMIT TO A TEAM WOD ON SATURDAY PLEASE POST TO COMMENTS…….
MAX EFFORTTurkish Get up 1 rep max WOD4 Rounds for time of:9 right arm thrusters 40/25lb dumbbell 9 burpees9 left arm thrusters 40/25lb dumbbell9 burpees Post times and TGU weights to comments….. ………
Saturday TEAM WOD in the Netherlands to climb this. It is only 121 feet tall. SKILL DEVELOPMENT….. WOD7 rounds for time of:30 double unders200m sprint Post times, thoughts and complaints to comments.
2017 games contender Madi Rohl……. No pressure. WOD Using a 135lb/95lb barbell complete 5 ROUNDS of the following Rep scheme for time: 12 Deadlifts9 Hang power Cleans6 Front Squats3 Push Jerks Post loads and times to comments…………