Strength
Shoulder Press 5-5-5 reps
work up to your 5 rep max
WOD
3 rounds for time
400 meter run
12 Push presses (95/65)
21 Box jumps (24/20)
Make up any of the past 5 WOD’s or try the mystery WOD posted at the gym!
*Don’t forget to RSVP to the Pool Party next Saturday the 19th! The address and info is located in the ‘Upcoming Events’ section on the left side of our website.
Look how pretty and unscuffed our walls used to be!
“Tabata Tickler”
8 rounds of 20 seconds of maximum reps followed by 10 seconds of rest EACH of:
Dumbbell push-up/rows (25/15)
Kettlebell swings (53/35)
Hang Dumbbell cleans (30/20)
Barbell Push press (75/55)
Your score is the total reps for all 4 of the movements
Laura in her “reverse C” during the kipping pullup
Strength
Bench Press
5-5-5 reps
Work up to 50% of your 1 rep maximum
WOD
“Karen”
150 wall ball shots for time (Men AND Ladies need to hit the BLUE 10-foot target for ALL 150 reps to be counted as Rx’d)
Men – 20lb wallball
Ladies – 14lb wallball
Chris powers through over 14 rounds of “Cindy” with the 20lb vest…nice work!
Strength
Back Squat
5-5-5 reps
Use no more than 50% of your 1 rep maximum
WOD
Strength
Deadlift
5-5-5 reps
Use no more than 50% of your 1 rep max
WOD
“Cindy
Strength
Shoulder Press
5-5-5 reps
Use no more than 50% of your 1 rep maximum…this is our de-load week
WOD
As many rounds in 20 minutes of:
5 Handstand Push-ups
10 Burpees, each with a jump over parallete
12 Knees to Elbows
200 meter sprint
Make up any of the past 5 WOD’s or try the mystery WOD which will be posted on the board in the morning!
Strength:
Back Squat 5-3-1
Work to 1 Rep Max
WOD:
5 Rounds For Time:
15 Wall Balls
15 Push-ups
15 Burpees
WOD:
“Stephen”
For Time:
30-25-20-15-10-5
GHD Sit-Ups
Back Ext
Knees To Elbows
Stiff Legged Deadlift