Saturday

REST DAY

REST DAY


REST DAY

REST DAY

Friday

MAX EFFORT
Snatch 3,3,3 (there is NO plus)


WOD
"Randy"
for time:
75 reps of power snatches 75/50lb


Post loads and times to comments......

Thursday

WOD
50 burpees for time..... 

Then we will spend the rest of the hour fixing ourselves. 

MOBILITY


MOBILITY.....

Wednesday

We will be doing a a light WOD on Thursday to be followed by MOBILITY. Be there!!

WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of the following
Deadlift 95/65lb
Hang power clean 95/65lb
Front squat 95/65lb
Push jerk 95/65lb

Post loads and times to comments.....

Tuesday

Grass Fed Beef orders??????


WOD
As Many Rounds As Possible in 20 minutes of:
3 Wall climbs
6 Grasshoppers (feet on bumper)
9 Box Jumps 30/24"

Post rounds a fractions of rounds completed to comments..... 

Monday

MAX EFFORT
Overhead Squat 1 rep max.


WOD
3 rounds for time of:
 run 400m
16 one legged squats (8 per leg)
16 Kettlebell Clean and Jerk 55/35 (8 per arm)
And finish final round with 400m run! 

Post loads and thoughts tom comments...

....

FRIDAY

Today is Madi Rohl's last WOD until she returns from school over the holidays. It is also Ryan's birthday as he turns the young age of 37. So lets celebrate the way we know how:



For time complete the following
Run 400m
37 Kettlebell swings 55/35
37 overhead squats 45/30lb
run 400m
2015lb of dumbbell snatches
run 400m
37 overhead walking lunges 45/25lb
farmers walk 55/35lb
run 400m
and of course 37 burpees........