Tuesday
/WOD
With a running clock...
AMRAP 5:
21 Cal Row
21 DeadLifts 95#/65#)
Rest 5:00
AMRAP 5:
15 Cal Row
15 Front Squats 95#/65#
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters 95#/65#
Monday
/Strength
Overhead Squat 3RM
Front Squat 5x5 Front Squat at 75% across
WOD
5 rounds NOT for time of:*
Max Push Press, Bodyweight
Max Toes To Bar
No rest between movements, 3 minute rest between rounds
Congratulations to Jason, Bart, Ray and mike (above) for taking 2nd in the all men's division. Congratulations to Tom, Dean Cristina and LILLIAna for taking 2nd in the mixed division in the battle of the ages competition.
Friday
/Strength
Front Squat 3x3 same weight across
WOD
5 Rounds For Time:
10 Chest To Bar Pull Ups
10 Power Cleans, 135#/95#
10 Front Sqauts, 135#/95#
10 Jerks, 135#/95#
eric ocampo
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.
You may also come in and do a nice long ROMWOD.
mario ivelijic
