WOD

Strength

Weighted Pull-ups 5×5

WOD

2o Min AMRAP

5 HSPU

10 Box Jumps 24/20

15 Deadlifts 115/75

200 Meter Run

 

HAPPY BIRTHDAY MAGGY!!!!!!!!!!!!!

WOD

10 rounds

10 Back Squats 185/135

Rest 60 sec between rounds

Cash out

1 mile run

“Pain is only weakness leaving the body”

Strength

One arm KB Press 5×5

WOD

4 rounds

10 pull ups

20 push ups

30 leg raisesh

‎”Good things come to those who wait… greater things come to those who are willing to work for it”

 

Strength

Deadlift

6 sets

10,6,3,3,1,1

WOD

On the minute 12 min

10 Wall Balls 20/14

5 Burpees

Why have you not broken from the pack? You’re playing it safe. Safe aint gonna get you s*** in this world” -Stone Cold Steve Austin

Strength  

Strict press 5×10 following warm up sets use same weight for every set

WOD

3 rounds

3 push jerk 185/135

9 KB swing 70/55

27 Sit-ups

“I know that if you leave dishes in the sink, they get sticky and hard to wash the next day.”  Arnold Schwarzenegger

Strength:

Push Press 5×5

WOD:

20 min AMRAP

30 Box Jumps

20 Push Press (95/65)

30 Pull-ups

20 Knees to Elbow

“The greatest achievement a teacher can obtain is to be bested by his student.” – unknown

Strength:

Front Squats: 5-3-1-1-1

WOD:

For Time

9-6-3

Thrusters (135/95)

Muscle-ups

 

Happy Birthday Poppy!!!!!!!!!!!!!!!!!!

Strength:

Power Cleans: 5-3-1-1-1

WOD:

“The Chief”

3 Power Cleans (135/95)

6 Hand-release Pushups

9 Squats

Max Rounds in 3 minutes, rest 1 minute for 5 rounds

“Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.” – Patti Sue Plumer, U.S. Olympian