Saturday
REST DAY REST DAY REST DAY REST DAY
When doing the push ups you hips should NOT touch the ground, only your chest. Look forward so you do not lead with your face and hear your coach yell at you that you are not going low enough.Chest to the deck, not your gut or hips. Move in one plank… do not lift your
MAX EFFORTFront squat 5,3,1+ WODFor time complete the following: 30 SQUAT clean and jerks 135/95lb
MAX EFFORTDeadlift 5,3,1+ WOD“Helen“Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (55/35lb)12 Pull-ups Post time to comments. …….
MAX EFFORTShoulder press 5,3,1+ WODRow 500m30 split snathces 115/80lb30 box jumps 30/2430 burpeesRow 500m Post loads and times to comments…..
MAX EFFORTBack Squat 5,3,1+Box Jump 3,3,3 (85% of max height) WOD3 rounds for time of:10 hang power cleans 135/95lb2 rounds of “Cindy”5 pull ups10 push ups15 squats So, do 10 hang power cleans, then do 2 rounds of Cindy. do three rounds of that sequence. Post loads and times to comments…… ……
Everyone did awesome today at the Filthy fifty. We definitely saw improvements….Eat clean and you will see results! You cannot run a race car on 87 octane, efficiently anyways. Skill DevelopmentClean…. WOD5 rounds for time of:9 Squat Cleans 135/95lb9 Chest to bar pull ups Post loads and times to comments.
I want to thank everyone in the morning classes for cleaning the gym. You all made it a better place. A special thank you to Kathy K. for spearheading the cleaning. Thank you!! WOD‘Filthy Fifty’For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood (35/26lb)Walking Lunge, 50 steps50 Knees to elbows50 Push
WODTabata row….8 intervals of 20 seconds of work followed by 10 seconds of rest. MOBILITY.