Thursday
Group Warm Up! MAX EFFORT Turkish Get Up 1 rep max WOD 3 rounds for time of: 21 Burpees 21 Toes to bar 21 Box Jumps 24/20 Post loads and times to comments….
Group Warm Up! MAX EFFORT Turkish Get Up 1 rep max WOD 3 rounds for time of: 21 Burpees 21 Toes to bar 21 Box Jumps 24/20 Post loads and times to comments….
GROUP WARM UP! Max Effort (push up program) Bottom of push up plank hold to push up. You will hold the bottom of the push up for 10 second intervals and then perform the push up. The bottom will be your chest 1″ from the ground with only your hands and feet touching the floor.
Group Warm Up MAX EFFORT Power Clean EMOM 10 minutes. For the first 5 minutes it will be 2 reps per minute on the minute, for the remaining 5 minutes it will be one rep per minute. The second 5 minutes should be a significantly heavier weight then the first 5 minutes. WOD 135/95lb
Group Warm Up! MAX EFFORT Snatch 1 rep max WOD With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups (see below for rules
Open Gym From 9:30am until Noon! Make up a WOD or a lift that you missed. Do some mobility, Start a TEAM WOD or come in and work on something you suck at!
Ask about Barbells For Boobs!! Group Warm Up!! WOD AMRAP in 20 minutes of: 3 Wall Climbs 6 Box Jumps 9 Toes to bar Post rounds and fractions of rounds to comments….. Push Up Cash Out– Whatever you did in your 2 minute test,do it again today. There is no “time” limit, but the goal
MAX EFFORT Front Squat 1 rep max Then 3:00 minute plank on rings: you may break into sets, but total time should be 3:00 minutes. Use a stopwatch if necessary. Rings should be just high enough that your knuckles are not touching the floor. If you find the plank to be too easy, try elevating