Wednesday


IMG_0492

Strength
Dead Lift
5@75
3@85
Max Reps @95%

Record weight and reps of last round

WOD
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

Monday


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Strength
Back Squat
5@75%
3@85%
MR@95%

WOD
“Ingrid’s Choice”
21 Overhead Squats (115/75)
21 Dips
10 Burpees
15 Overhead Squats
15 Dips
10 Burpees
9 Overhead Squats
9 Dips
9 Burpees

Friday


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Strength
Dead lift
3×3+

WOD
21-15-9
Box Jump (24/20)
Burpee
American Kettlebell Swing (55/35)

Thursday


IMG_0471
WOD 1
Sprint
5 Rounds
1/2 Gasser- walk back
Sprints are meant to prime the exsplosive pump. Don’t just run across the parking lot…FLY!!
Be sure to take your warm up very seriously and make sure your hips and hamstrings are ready to go!

WOD2
Alternating 10 min EMOM
Minute 1 Barbell complex=
1 Power Clean (155/105)
1 Left Front Rack Lunge
1 Right Front Rack Lunge
1 Shoulder to overhead (Press/Push Press/Jerk)
Minute 2- Plank
Minute 3 -Barbell Complex
Minute 4- Max Reps Ring Push Ups
Minute 5- Barbell Complex
Minute 6- Max Rep Prone Ring v-ups
Minute 7-Barbell Complex
Minute 8- Max Rep Pendlay Rows (155/105)
Minute 9-Barbell Complex
Minute 10-Plank

Wednesday


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Strength
Press
3@40%
3@50%
3@60%
3@70%
3@80%
MR@90%

Superset last 4 sets with Supine Chest to bar Rows

WOD
For Time:

250m Row / 200m Run
500m Row / 400m Run
1000m Row / 800m Run
500m Row / 400m Run
250m Row / 200m Run

Tuesday


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Strong IS the new sexy! And these are some sexy beasts!

Strength
Front Squats 3×3+
Alternate with a legless rope climb

Post load and reps of last set to logsitall.com

WOD
For Time

50 Double Unders / 50 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
40 Double Unders / 40 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
30 Double Unders / 30 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
20 Double Unders / 20 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
10 Double Unders / 10 Sit ups / 9 Thrusters (95/65) / 9 Pull ups

Post time to logsitall.com

Monday


How did YOU celebrate your birthday?
How did YOU celebrate your birthday?

Tis’ the season for competition! This weeks photos are in celebration of our competing athletes over the past 2 weeks.
If you see them, give them a well deserved bump!

OLY
Snatch
5×2

Strength
Back Squat
3×3+

WOD
5 Rounds
NOT for time 
Pay attention to quality
10 Push Ups
10 Dips
10 Hollow Rocks