Thursday
MAX EFFORT Front Squat 5,3,1+ WOD 3 rounds for time of: run 400m 21 wall balls 12 pull ups Post loads and times to comments…..
MAX EFFORT Front Squat 5,3,1+ WOD 3 rounds for time of: run 400m 21 wall balls 12 pull ups Post loads and times to comments…..
WOD 3 Rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 12 Burpees Post times to comments…..
MAX EFFORT Deadlift 5,3,1+ WOD Complete as many rounds as possible in 20 minutes of: 115-pound Hang clean, 15 reps 12 Ring dips 21 Sit-ups Post number of rounds completed to comments.
MAX EFFORT Back Squat 5,3,1+ WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Post your choice of girls and rounds
Open Gym from 9:30am until Noon. Rule is if you come in you are required to do 30 minutes of mobility…
“The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.