Monday

MAX EFFORT
Back Squat 5,3,1+



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

SATURDAY

Team WOD 10am

Team WOD 10am


Team WOD 10am

Friday

MAX EFFORT
Front Squat 3,3,3+



WOD*
Five rounds for time of:
35 Double-unders
Run 200 meters

OR*

3 rounds
50 double-unders
run 800m

Thursday

WOD
5 rounds for time of:
5 wall climbs
10 pull ups
30 sit ups

Then:
MOBILITY AND FOAM ROLLING....


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Wednesday

Starting tonight at 7pm....

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

Aaaahhhhh... resting... or was it?

MAX EFFORT
Shoulder press 3,3,3+


WOD
5 rounds for time of:
9 kettlebell swings 70/55lb
9 knees to elbows


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Monday

September 11, TEAM WOD.

MAX EFFORT
Back Squat 3,3,3+



WOD
Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!


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