For time
Body Armor- 4 RNFT
50’ FR KB walk (R)
50’ OH KB walk (R)
Repeat for (L)
10 Suitcase DL each side
10 Single arm Russian Swings each side
Rest 1:00
WOD- 21-15-9
Wallballs (20/14)
Pull ups
Thrusters (95/65)
Box Jumps (24/20)
KB Swings (53/36)
5rFt
“As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through the lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement can become our worst enemy. Judge less, and practice more. That’s the secret sauce.“
WOD- 5RFT
40 DU
15 Sit up
10 HSPU
Post WOD- Every 2:00 x 6 Rounds
5-8 Strict C2B
:30 sec Front Rack Hold (135/95)
Mlk jr day
Running a normal schedule today - MLK JR Day
Strength- 5RM Back Squat
0:00 - 5 @ 60%
2:00- 5 @ 65%
4:00 - 3 @ 70%
6:00 - 3 @ 75%
8:00-15:00 - build to a 5RM
WOD- For Time
50/35 Cal Row
30 DB Hang Clean and Jerks (50/35)
50 DB Goblet Squats
30 DB Hang Clean and Jerks
50/35 Cal Row
9 Rounds
Happy Friday!!
Strength- OTM x 9
1 Front Squat @ 80, 85, 90% of 1RM
WOD- For Time
3 rounds
7 Power Snatch (75/55)
7 T2B
7 Box Jumps (24/20)
-50/35 Cal Row-
3 rounds
7 Power Snatch (75/55)
7 T2B
7 Box Jumps (24/20)
-50/35 Cal Row-
3 rounds
7 Power Snatch (75/55)
7 T2B
7 Box Jumps (24/20)
Diane
Classic benchmark workout today! This is a good one to keep tabs on, weight used, time finished, modifications, etc.. we love seeing progress!
WOD- “Diane” 21-15-9
Deadlifts (225/155)
HSPU
Rowing conditioning - post wod
