Monday
MAX EFFORT Back Squat 1 rep max WOD AMRAP in 12 minutes of: 5 Power Clean 135/95lb 10 burpees 15 pull ups Post loads and total reps to comments…..
MAX EFFORT Back Squat 1 rep max WOD AMRAP in 12 minutes of: 5 Power Clean 135/95lb 10 burpees 15 pull ups Post loads and total reps to comments…..
Skill Development: Snatch…. and all things involving this awesome movement!! WOD “Randy“ 75 pound Power snatch, 75 reps for time. Post time to comments.
Please note the following: *We will be opening at 7am today* (there will not be a 6am class) MAX EFFORT Shoulder Press 5,5,5 (40,50,60%-De-load) WOD “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood/1.5 pood Kettlebell swings Post rounds completed to comments….
Skill Development…. Work on a goat! WOD/Conditioning 4 rounds of row 500m rest 3 minutes between rounds. Post row times to comments….
Max Effort/Skill development Deadlift 5,5,5 (40,50,60% NO PLUS!) De-load week. Take your time with these lifts, meaning don’t power through the reps because they are light! Focus on the movement and every muscle that is being used while lifting. WOD 21-15-9 rep rounds of Sumo Deadlift High Pull 95/65lb 50-35-20 rep rounds of Wall
MAX EFFORT/SKILL FOCUS Back Squat 5,5,5 (40,50,60% NO PLUS!!) De-load week. Take your time with these lifts, meaning don’t power through the reps because they are light! Focus on depth, the movement and every muscle that is being used while lifting. WOD 2 rounds for time of: 11 burpees 11 Chest to
Open Gym from 9am until noon!! Work on a goat…. Do a Gymnastics WOD…. Work on an Olympic lift…. Do mobility…. Drink coffee…. It is your choice.
WOD AMRAP in 15 minutes of: 9 power Cleans 115/80 12 Push ups 15 Sqauts Post loads and times to comments…..
WE WILL BE OPENING THE GYM AT 7am TODAY. MAX EFFORT Front Squat 5,3,1+ WOD 5 rounds for time of: 9 Thrusters 95/65lb 9 burpees Post loads and times to comments…… …..