Tuesday
WOD For time complete the following: 30 Hang Squat Cleans 95/65lb 50 Sit ups 30 Walking lunges with bar in front rack position 95/65lb 50 sit ups 30 hang Squat Cleans 95/65lb Post times and loads to comments……
WOD For time complete the following: 30 Hang Squat Cleans 95/65lb 50 Sit ups 30 Walking lunges with bar in front rack position 95/65lb 50 sit ups 30 hang Squat Cleans 95/65lb Post times and loads to comments……
Work on your goals this week, talk to your coach to see how to tackle it! MAX EFFORT Overhead Squat 1 rep max WOD 21-15-9 Kettlebell Swing 70/55lb Chest to bar pull up Post loads and times to comments…..
WOD “Isabel” For time: Snatch 135/95 pounds, 30 reps You may squat snatch, power snatch or split snatch as long as it goes from ground to overhead in one movement. Use 95 pounds, 65 pounds or broomstick as needed….
MAX EFFORT Deadlift 1 rep max (No Belts, No Straps) * What is functional about using straps or belts? Post answers to comments. WOD “Jackie” 1000 meter row 45/30 pound barbell Thruster, 50 reps 30 pull-ups Post time to comments….
MAX EFFORT Shoulder Press 1 rep max! WOD 3 Rounds for time of: 21 Kettlebell Swings 55/35lb 21 Box Jumps 24/20
MAX EFFORT Back Squat 1 rep max WOD/Conditioning (optional) For time: 50 wall balls 50 burpees 50 double unders How much of the WOD can you do unbroken??! Post loads and times and how much you did unbroken to comments….
MAX EFFORT De-Load! Back Squat 5,5,5. Shoulder Press 5,5,5. Deadlift 5,5,5. These are all at 40,50,60% with NO PLUS. WOD 4 rounds for time of 10 Toes to bar 20 grasshoppers 30 Sit ups. You do not need chalk to mark your rounds. One of the ten fundamentals of fitness is Accuracy. Post times to