Friday

WOD

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings 55#/35#
12 Pull-Ups

Ninfa Queyquep

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

Wednesday

Strength
Split Jerk 1RM

WOD
EMOMx5: 4-8 unbroken Strict HSPU
Row 75 Calories
EMOMx5: 4-8 unbroken Strict HSPU
-the goal here is to pick a number you think you can hold for all 10 rounds. Don’t bite off more than you can chew. I’d rather have you feel like you could have done more, than to start failing reps.
 

Maggie Boland

Tuesday

WOD

40 Calorie Row
30 Box Jumps, 24#/20#
20 Toes To Bar
10 Power Clean 185#/135#
20 Toes To Bar
30 Box Jumps 24#/20#
40 Calorie Row

Then

For time:
3 sets of 8 unbroken Power Cleans 155#/105#
Rest 3 minutes
3 sets of 12 unbroken Power Cleans 135#/95#

Liliana and Nysa. Happy anniversary!!