Wednesday

MAX EFFORT
Deadlift 5,3,1+



WOD
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Tuesday

MAX EFFORT***
Shoulder press 5,3,1+

***The max effort is tentative, depending on class size, and would be made up later in the week.***


"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups



Post times and thoughts to comments......




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Monday

MAX EFFORT
Back Squat 5,3,1+


WOD
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday

REST DAY..............




REST DAY.............

Friday

Skill Development:
Work on a skill or 'goat'
AND focus on mobility exercises and foam rolling.


WOD
3 rounds for time of
21 thrusters 75lb
30 double unders





Post loads and times to comments.....

Thursday

Mike and Mike doing the final leg of burpees together. Mike Rohl, and Mike Pajor... if anyone needs a lesson in not giving up, talk to these guys. It was inspiring to see them do the burpees together. Mike P was done and went over and continued to do the burpees with Mike R.
It is difficult for me to put into words how you two made me feel while witnessing this. Thank you for inspiring me. I hope others can learn from this. Never give up.

MAX EFFORT
Deadlift 3,3,3+


WOD
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
Go heavy, Go fast!!



Post load and time to comments.

Wednesday

Skill development
Kettlebells...

MAX EFFORT
3 minutes of
Kettlebell clean and jerk
-or-
Kettlebell snatch


WOD
Pick from one of the following choices:
G.I. Jane
100 burpee pull ups

Or
for time
10 rounds of
10 burpees
10 pull ups


Post loads, times, scores to comments....


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