Monday
MAX EFFORT Overhead Squat 3,3,3+ Front Squat 3,3,3+ Back Squat 3,3,3+ Row 500m for time….. as fast as humanly possible.
MAX EFFORT Overhead Squat 3,3,3+ Front Squat 3,3,3+ Back Squat 3,3,3+ Row 500m for time….. as fast as humanly possible.
Open Gym 10am until Noon!! Come in for a WOD or work on a lift or just do some much needed mobility!
Today we are doing a WOD to support a charity that helps with Autism awareness. Please feel free to donate here. WOD “Lift Up Luke”* 5 Minute AMRAP of: 4 power cleans 155/105 24 double unders 10 pull ups *Note, if you follow our website but are not a member and would like
MAX EFFORT Power Snatch 1 rep max Split Jerk 3,2,2,1,1, (65,75,85,90,95%) Conditioning: 21-15-9 of: Kettlebell Swings 70/55lb GHD Sit ups Hip and Back Extensions (snaky) Post loads to comments….
WOD For time: Row 500m 50 Burpees 50 Lunges Row 500m Post WOD Mobility. Focus on hip mobility.
WOD 5 rounds for time of: 9 Right Arm Deadlift 135/95lb* 9 Left Arm Dumbbell Thrusters 45/30lb 9 Left Arm Deadlift 135/95lb* 9 Right Arm Dumbbell Thrusters 45/30lb *Unless you are using a weight that is less than 45lbs for the deadlifts, you must use a 45lb barbell. Yes it is harder to use
WOD You just have to love Mondays!! AMRAP in 20 minutes of: 5 Pull ups 5 Grasshopper Push ups* 10 Pistol/one legged squats alternating *It is exactly how it sounds, you will do the normal grasshopper touching your right shin to your left fore arm and then your left shin to your right forearm
Open Gym from 9:30am until noon. Come in for a WOD or lift that you missed this week or work on something else.
MAX EFFORT Shoulder press 5,5,5+ Snatch (squat) 3,3,2,2,1,1, (65,70,75,85,90,90%) Conditioning (partition in any order as needed) For time: 50 GHD sit ups 50 Toes to bar 50 Grasshoppers 50 pass through on PVC Parallette
WOD: 3 rounds for time of: 12 power cleans 135/95lb 15 box jumps 24/20 400m run post loads and times to comments…