Wednesday
MAX EFFORT Deadlift 3,3,3,3,3+ WOD 4 rounds for time of: 100 feet of walking lunges 21 Russian swings 70/55lb 21 burpees Post loads and times to WODHOPPER!!
MAX EFFORT Deadlift 3,3,3,3,3+ WOD 4 rounds for time of: 100 feet of walking lunges 21 Russian swings 70/55lb 21 burpees Post loads and times to WODHOPPER!!
MAX EFFORT Shoulder Press 3,3,3,3,3+ (70,80,80,90,90%) WOD 3 rounds for time of 21 Dumbbell Push press 45/30lb 15 pull ups 30 sit ups Post loads and times to WODHOPPER!!
MAX EFFORT Back Squat 3,3,3,3,3+ (70,80,80,90,90%) WOD AMRAP in 20 minutes of the following: 400m Run 10 One legged squats alternating 10 push ups (chest to deck!) Post rounds and fractions of rounds to WODHOPPER….
Open Gym from 9:30am until Noon!!! Come in do a WOD! Do mobility, or work on gymnastics skills.
****ATTENTION*** WE will be CLOSED for the afternoon classes in recognition of Good Friday. Skill Development: Snatch work: Snatch Balance Hang Snatch Power Snatch Snatch WOD 21-15-9 rep rounds of: Snatch 95/65lb* Chest to bar pull ups The snatch should be received in the squat, and not powered up then squatted down to be
***ATTENTION**** There will be NO classes Friday night in recognition of Good Friday. Also there is NO kids class tonight so we will have a regular 4pm adult class. MAX EFFORT 500m row WOD 50-35-20 rep rounds of the following for time: Wall Balls Kettlebell swings Double unders Post times for