Great Job to all of you sticking it out on the whole30, it is true self-discipline and strength.
Strength:
Front rack lunge
6×6 @ 65-70%
WOD:
12 min AMRAP
12 box jump (24/20)
12 kettlebell swing (53/35)
12 toe2bar
WOD January 17th, 2008
Skill:
Bar Muscle up drills and practice
WOD:
6 rounds
5 hang power snatch (95/65)
3 wallwalks (Rx=nose to wall)
2 bar muscle up
WOD January 16th, 2018
A.
Back Squat
5-4-3-3-3-3-3 building
B.
2 rounds
40 back squat (75/55)
50 ft sled push (5×45/4×45)
400m run
WOD January 15th, 2018
A.
Deadlift
5×5 @ 75%
B.
12 min AMRAP
10 deadlift (135/95)
8 hangpower clean
6 jerk
WOD January 14th, 2018
*10am FREE community class
**11am monster mash up advanced class
10am WOD:
5 rounds
12 farmer lunge (100/70)
40 double under
16 abmat sit up
WOD January 13th, 2018
*9am members Class
**10am FREE community “get your feet wet” class
WOD:
3 rounds, 1 min at each station
1:00 air squat
1:00 burpee
1:00 pull ups
1:00 kettlebell deadlift (53/35)
WOD January 12th, 2018
A.
nasty girl
“GRACE”
30 clean and jerk (135/95)
-rest 5 min
B.
50 toe2bar
WOD January 11th, 2018
A.
strict pull ups (or scale up to weighted)
6 min EMOM
5 reps
B.
Core Values:
3 rounds
16 Russian twist (53/35)
16 plank to pike (scale up to rower pike)
C.
8 min AMRAP
16 kettlebell swing (53/35)
150m run
WOD January 10th, 2018
A.
back rack lunge:
4-4-4-4-4 building
Chipper:
150m walking bodyweight lunge
200 double under
40 wallball (20/14)
WOD January 9th, 2018
nasty girl
“FRAN”
21-15-9
Thruster (95/65)
pull up
-rest 5-7 min
for time:
150m sled push (3×45)