Tuesday

MAX EFFORT
Shoulder press 5,3,1+




WOD
Row 500m
30 split snathces 115/80lb
30 box jumps 30/24
30 burpees
Row 500m 


Post loads and times to comments.....

Monday

MAX EFFORT
Back Squat 5,3,1+
Box Jump 3,3,3 (85% of max height)


WOD
3 rounds for time of:
10 hang power cleans 135/95lb
2 rounds of "Cindy"
5 pull ups
10 push ups
15 squats

So, do 10 hang power cleans, then do 2 rounds of Cindy. do three rounds of that sequence.


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


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Saturday

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

Friday

Everyone did awesome today at the Filthy fifty. We definitely saw improvements....
Eat clean and you will see results! You cannot run a race car on 87 octane, efficiently anyways. 


Skill Development
Clean....


WOD
5 rounds for time of:
9 Squat Cleans 135/95lb
9 Chest to bar pull ups


Post loads and times to comments.

Thursday

I want to thank everyone in the morning classes for cleaning the gym. You all made it a better place. A special thank you to Kathy K. for spearheading the cleaning. Thank you!!

WOD
'Filthy Fifty'
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/26lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds & 30lbs
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

Note if you miss today's WOD you will make it up this week.

This marks the END of the 30 day Paleo Challenge.  Who is going to stick with it???


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Wednesday

WOD
Tabata row....
8 intervals of 20 seconds of work followed by 10 seconds of rest.

MOBILITY.

Tuesday

The Filthy Fifty will be this Thursday.

WOD
AMRAP in 20 minutes of:
5 thrusters 95/65lb
7 Hang power cleans 95/65lb
10 Sumo Deadlift-High-pulls 95/65lb


Post loads, rounds and fractions of rounds to comments......



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