Tuesday

MAX EFFORT
Shoulder press 5,5,5 40,50,60%


WOD
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 Sit ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 1 legged (alternating)kettlebell straight leg deadlift.

Monday

THERE WILL NOT BE ANY SCHEDULED AFTERNOON CLASSES TODAY....

constantly varied, functional movement at high intensity


MAX EFFORT
Back Squat 5,5,5, (40% 50% 60%)
We are doing the 'light' week of the strength program.



WOD
For time:
5 pull ups
10 push ups
15 squats
run 800m
10 pull ups
20 push ups
30 squats
run 400
15 pull ups
30 push ups
45 squats
run 200m

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Saturday

TEAM WOD 10am


TEAM WOD 10am


TEAM WOD 10am


TEAM WOD 10am

Friday

MAX EFFORT
Squat Clean 5,3,1+



WOD
Run 400m
then 2 rounds of:
21 wall balls
21 sumo deadlift high pulls 75/50

then run 400m

then 2 rounds of
21 box jumps 18/12
21 push press 75/50
then finish with a 400m run.

Thursday

"Its not that we cant play because we 'got old' its that we 'got old' because we stopped playing." FaceBook quote.



Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Wednesday

In addition to yesterdays post about Levaquin, please go to this website and learn more. (Its not just Levaquin)

MAX EFFORT
Deadlift 5,3,1+



WOD
3 rounds for time of:
10 Deadlifts 250lb
50 double unders


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Tuesday

If you have a respiratory/sinus infection for any reason and you are prescribed an anti-biotic called Levaquin (levofloxacin generic name) you should really think twice about taking it. Here is the website for this drug, and please look at the side effects, mainly the one about tendon ruptures for several months after taking the drug!!



MAX EFFORT
Shoulder press 5,3,1+


WOD
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

If for some reason you do not have kettlebells because you are traveling out of state and utilizing a globo gym, use an equal weighted dumbbell and do Hang (from the knees) power snatches.


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