Friday
MAX EFFORTDeadlift 5,5,5, (40,50,60% There is no plus) WOD3 rounds for time…. Run 800m21 Sumo Deadlift High Pulls 75/50lb21 Kettlebell swings 55/35 post loads and times to comments…..
MAX EFFORTDeadlift 5,5,5, (40,50,60% There is no plus) WOD3 rounds for time…. Run 800m21 Sumo Deadlift High Pulls 75/50lb21 Kettlebell swings 55/35 post loads and times to comments…..
Who is ready to order some grass fed beef? We could put an order in this week, and receive it in the next week or so. Please place orders by clicking on the logo on the left ‘side’ panel…. its the big ‘7’ MAX EFFORTFront Squat 3,3,3+ WODFor time complete the following: 30 thrusters 75/5030
The start position for the snatch is as seen,Elbows turned out, Hips above knee, chest above hips, shoulders slightly in front of bar, head looking forward or neutral with spine. Skill DevlopmentMAX EFFORTWOD: For 30 minutes you will start with a light barbell and complete 3 squat snatches. You may add weight or repeat
PULL YOUR FEET!! DO NOT HEEL STRIKE!! Heel Striking leads to injury. The 200m runs we will be doing during the WOD are good practice for the ‘mid-foot’ strike. I always hear the excuse ‘when I am tired it is hard to do the proper form’ Well maybe the improper form is what is making
MAX EFFORTBack Squat 5,5,5 (40,50,60%) WODwith a continuosly running clock do 10 sprints, 70m from point A to B. Each sprint begins on the minute, you must return to the start point “A” to begin the next sprint. It will take 10 minutes total. Then you will return inside to complete BURPEES!! WODAMRAP of burpees
Skill Work-Snatch WOD“Isabel“ For time:Snatch 135/95 pounds, 30 reps post time and load to comments.
MAX EFFORTSplit Jerk 3,3,3, (no plus, work on form) WOD21-15-9 of run 400mpull upsburpees Post loads and times to comments….
MAX EFFORT2 minutes of Push UpsChest must hit floor for every rep to count. Legs or thighs cannot touch floor, arms must be locked out at top of push up. You may rest but as soon as legs touch floor or hands break contact with floor the effort will end. WOD7 rounds of:7 Kettlebell swings
Skill Development:Squat clean and variations WOD5 rounds for time of3 Hang Squat Clean 155/105lb6 burpees 9 pull ups Post loads and times to comments……