Friday
Active Warm Up MOBILITY/ Paleo Talk….. FULL REPORTS. WOD 21-15-9 rep rounds of: Power Snatch 95/65lb Pull Ups Burpees Post loads and times to comments……
Active Warm Up MOBILITY/ Paleo Talk….. FULL REPORTS. WOD 21-15-9 rep rounds of: Power Snatch 95/65lb Pull Ups Burpees Post loads and times to comments……
Active Warm Up… MAX EFFORT Front Squat 5,5,5,5,5+ WOD 3 rounds for time of: Run 400m 15 Dumbbell Thrusters 35/25lb 15 Grasshoppers Post loads and times to comments…
Active Warm-up MAX EFFORT Deadlift 5,5,5,5,5+ WOD 12 minute AMRAP of: 12 Russian Swings (GO HEAVY)* 7 Ring Push ups (standard is the ring must touch your shoulder and then lock out arms at top) Post total reps to comments…… *Go heavy means Challenge yourself. If you can swing the 55 try the 70,
Active Warm up! MAX EFFORT Shoulder Press 5,5,5,5,5+ WOD 5 rounds for time of: 9 Hang Power Cleans 115/80lb 9 Push Press/Jerk 115/80lb 9 Toes To Bar Post loads and times to comments….
Our Active Warm Up…. MAX EFFORT Back Squat 5,5,5,5,5+ (65,75,75,85,85%) The only (+) round is the final 85% Conditioning: For time: Row 500m: 50 Burpees 50 wall balls Post loads and times to comments….. Not for time: Close with 50 GHD sit ups.