Thursday

PLEASE WATCH ABOVE VIDEO


SKILL DEVELOPMENT
Running mechanics


WOD
5 rounds of
run 400m
1 minute of squats

Post total reps of squats and total time for the WOD to comments.....

Wednesday

'oatmeal pancakes'

2 cup dry oatmeal
5 whole eggs
35 grams of whey protein powder (whatever you desire)
1/2 cup applesauce (unsweetened)
cinnamon to taste
1/2 cup frozen blueberries
2 tablespoons of coconut oil (I also coat the griddle with the coconut oil)

Cook the oatmeal separately, meanwhile beat the eggs in a large bowl. Add all contents and mix until color is even. batter makes 8 pancakes if served in 1/2 cup portions. each pancakes contains almost 9grams of protein, 12 grams of carbohydrates, and 3.5 grams of fat.

MAX EFFORT
Deadlift 3,3,3+


WOD
5 rounds for time of:

9 right arm deadlifts 135/95lb
9 left arm dumbbell thrusters 40/25
9 left arm deadlifts 135/95lb
9 right arm thrusters 40/25

Tuesday

MAX EFFORT:
Shoulder press 3,3,3+


WOD
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups


Post loads and times to comments....

Monday

MAX EFFORT
Back Squat 3,3,3+



WOD
For time:
Run 800m
150 sit ups
150 double unders
run 800m

You may mix and match the sit ups and double unders as needed.

SATURDAY

THERE WILL BE A TEAM WOD AT 9:00

THERE WILL BE A TEAM WOD AT 9:00

THERE WILL BE A TEAM WOD AT 9:00

THERE WILL BE A TEAM WOD AT 9:00

Friday

MAX EFFORT/SKILL DEVLOPMENT

Turkish Get up


WOD
4 rounds of
5 turkish get ups right arm
5 overhead squats right arm
10 L-Pull ups
5 overhead squats left arm
5 turkish get ups left arm

Thursday

ATTENTION: THERE WILL BE NO MORNING CLASSES TODAY!!! Sorry for any inconvenience. Normal afternoon classes will resume at 4pm.

MAX EFFORT
Deadlift 5,5,5+


WOD
5 rounds for time
5 deadlifts 250/170
10 burpees


Post loads and time to comments....