Wednesday
kimwilkes
September 23, 2014
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
Here is what we found…
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
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
Strength Dead lift 3×3+ WOD 21-15-9 Box Jump (24/20) Burpee American Kettlebell Swing (55/35)
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
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 Run500m
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
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
