Wednesday

Another Rohl having fun!


MAX EFFORT
Front Squat 5,5,5+
Broad Jump 3,3,3 (at least the distance of your height x3)


WOD
For time:
Run 800m
30...?????..135/95lb
Run 800m

Tuesday

Lifting heavy things and loving it!!


MAX EFFORT
Shoulder press 5,3,1+
Dips(ring dips) 5,5,5


WOD
3 rounds for time of:
21 Kettlebell swings 70/55
21 burpees
21 pull ups

Post loads, times and thoughts to comments....

Monday

WARM UP-
19 burpee wall balls for time... (AKA The Madi Rohl B-day present)

MAX EFFORT

Back squat 5,3,1+
Sprint 2,2,2 (50m)

WOD
For time:
30 back squats 135/95lb
run 1 mile

SATURDAY

TEAM WOD at 10am!!!


TEAM WOD at 10am!!!


TEAM WOD at 10am!!!

Friday

 Olympic Games start today!! Who is up for watching them??? (post to comments) 


SKILL DEVELOPMENT/MAX EFFORT
Snatches....


WOD
21-15-9
Squat Snatches 95/65
chest to bar pull ups

Thursday

What a RUSH!!!!




Skill Development
Kettlebells....



WOD
run 200m
15 kettlebell swings 55/35lb
run 200m
15 Kettlebell snatches right arm
15 Kettlebell snatches left arm
run 200m
15 Kettlebell Clean and jerks right arm
15 Kettlebell Clean and jerks left arm
run 200m
15 kettlebell swings
run 200m 

Wednesday

The WOD will start at 15 minutes after the hour.
Then we will finish the hour with mobility and skill development....

WOD-
5 rounds for time of:
30 Double unders
20 grasshoppers
10 up downs


post thoughts and