Thursday
MAX EFFORT Shoulder Press 5,5,5+ WOD Running Grace 5 rounds for time of: 400m run 6 Clean and Jerks 135/95lb Post loads and times to comments….
MAX EFFORT Shoulder Press 5,5,5+ WOD Running Grace 5 rounds for time of: 400m run 6 Clean and Jerks 135/95lb Post loads and times to comments….
MAX EFFORT Squat Clean 5,5,5 rep max. The goal is to find a 5 rep max. Do not put the bar down during the 5 rep set. Work up to weight that is difficult and begin the 3 rounds. Add weight as desired. Deadlift 5,5,5+ Conditioning is optional* Run east to Schmale
WOD “The Fifty Filthy!” For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions (hips on pad) 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50 Box jump, 24 inch box Post times and
We are going to try a new format with our daily workouts. Please show up, give it a try and have an open mind. The focus of today is strength. I understand that everyone likes to sweat and get their heart rate up but this can also lead to over training. So we are asking
OPEN GYM 9am till Noon!! Open Gym 9am till noon!! Make up a WOD work on Olympic Lifting or come in hang out and just have coffee.
Remember we are having the “Open House” on the 9th of August starting at 5pm until 9:30pm. We will be having the event catered WOD 5 rounds for time of 100 feet of walking lunges 21 Kettlebell swings 55/35lb 21 grasshoppers Post times to comments….