Thursday

Max Effort:
Overhead Squat 1,1,1.


WOD
5 rounds for time
10 Turkish get ups 40/25 (alternating arms)
30 wall balls

Wednesday

THERE WILL NOT BE A 6PM CLASS TODAY

THERE WILL NOT BE A 6PM CLASS TODAY

MAX EFFORT: 1 MILE RUN


MAX EFFORT: 10 minutes of Kettlebell snatch 1.5pood/1 pood.
complete as many KB snatches as possible in 10 minutes.

Tuesday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Monday

WOD:
Using a 135/95lb barbell for all lifts perform the following for time:
5 rounds of
15 deadlifts
12 hang power cleans
9 front squats
6 push jerks

Post time to comments:

SATURDAY

SATURDAY
THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

Friday

MAX EFFORT
Back Squat x5


WOD
4 rounds for time:
Run 400m
21 Kettlebell Swing 1.5 pood
21 push ups

Thursday

Max Effort/Skill Development

Muscle Snatch
Snatch Balance
Snatch

WOD

"Annie"

50 40 30 20 10 of
Double unders
Sit ups