Monday
MAX EFFORT Snatch 1 rep Max Back Squat 5,5,5 (de-load no plus) WOD For time complete the following: Row 500m 50 burpees 50 double unders
MAX EFFORT Snatch 1 rep Max Back Squat 5,5,5 (de-load no plus) WOD For time complete the following: Row 500m 50 burpees 50 double unders
WOD 3 rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 21 Wall Balls 21 Chest to bar pull ups Post times to WODHOPPER!!
MAX EFFORT Front Squat 5,3,3,1,1+ WOD “Elizabeth” 21-15-9 Clean 135/95lb* Ring Dips** *The clean may be a power or a squat. The squat clean takes precedence on placement over the power clean for this WOD on the record whiteboard. **The Ring Dip, the only acceptable Rx for the Ring Dip is shoulder
MAX EFFORT/WOD 10 rounds of: Deadlift for 15 seconds Rest 45 seconds Go heavy. Conditioning Run to Schmale or Row 3000m for time. Post load, number of reps and run times to WODHOPPER
Skill Devlopment MAX EFFORT WOD: For 30 minutes you will start with a light barbell and complete 3 snatches (squat). You may add weight or repeat the weight you are at. You must complete 3 snatches at the same weight before you are allowed to add weight. You may rest between lifts, but you
MAX EFFORT Back Squat 5,3,3,1,1+ WOD Which ever girl you did last time do the other one this time. Keep your standards high!! “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
Open Gym from 9:30am until noon…. Come make up a WOD or a lift that you missed. Work on Gymnastics skills, Computer hacking skills, bo staff skills…..etc.
WOD 5 rounds for time of: 15 Hang power Snatches 75/55lb 15 Toes to bar 15 Box Jumps 24/20″ Post times to WODHOPPER!!
Please watch the above video. If you cannot view it from your device, we have a PC at the gym that will allow you to watch it: Pay close attention to the path of the bar in the video.It moves in a fairly straight line from the floor, to the rack position and then overhead. I