Tuesday
MAX EFFORT Deadlift 5,5,5 (40,50,60%) WOD 3 rounds for time of: 21 Sumo Deadlift Highpulls 95/65lb 21 Toes to bar 21 Wall Balls 20/14lb Post loads and times to comments….
MAX EFFORT Deadlift 5,5,5 (40,50,60%) WOD 3 rounds for time of: 21 Sumo Deadlift Highpulls 95/65lb 21 Toes to bar 21 Wall Balls 20/14lb Post loads and times to comments….
WOD 21-15-9 Thrusters and Burpees No, just kidding! Do this instead: MAX EFFORT Back squat 5,5,5 (40,50,60%) Shoulder press 5,5,5 (40,50,60%) WOD AMRAP in 12 minutes of: 4 wall climbs 8 Grasshoppers 12 one legged squats alternating Post total reps completed to comments….
I want to say AWESOME job this Open Season! And thank you all for coming out tonight and celebrating, what a great community that we have. OPEN GYM From 9:30am until noon. Repeat Thursday’s mobility, work on a lift, or just come have coffee and enjoy the company of fellow athletes.
FINAL OPEN WOD! Monday it is back to business! Workout 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time
Conditioning/WOD 3 rounds of ROW 1000m Rest…… OR 3 rounds of Run 800m Rest… OR Run to Schmale for time.
WOD A: Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight deadlift Body-weight bench press 3/4 body-weight clean Set up three bars and storm through for time. OR WOD B: 10,9,8,7,6,5,4,3,2,1 rep rounds for time of: Body weight Deadlift Push ups Cleans 115/80lb Post loads and times to comments…..
WOD 21-15-9 rep rounds of Push Press 115/80lb (this is a PUSH press not a jerk) Kettlebell Swing 55/35lb Box Jump 24/20″ Post loads and times to comments….
Open Gym from 9:30am until Noon. Family WOD at 10:30am. Bring a spouse or significant other. Children, parents, brother, sister, uncle etc… Bring them in for a fun family building workout.
Family WOD Saturday at 10:30am. Bring a spouse or significant other. Children, parents, brother, sister, uncle etc… Bring them in for a fun family building workout. Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots,