by semmaburba | 12pm202UTCSaturday | Workout of the day (WOD)
Warm up: Dodgeball Strength: Shoulder press 3×3 70-80-90% WOD: Chelsea OR Cindy
by semmaburba | 11am249UTCFriday | Workout of the day (WOD)
Row 1500 Deadlift 3×3 80-85-90% rest 10 minutes then: “KING KONG”!!!!! 3 Rounds for time of: 1 Deadlift @ 455 2 muscle ups 3 Squat Cleans @ 250 4 HSPU Scale as needed! see below… * you’ve been training hard all week for this!! Cleans,...
by semmaburba | 10am217UTCThursday | Workout of the day (WOD)
NO FRIDAY EVENING CLASSES THIS WEEK!! WOD: Warm up: 500 meter row Skill: ‘Goat’ Then for time: 21-15-9 of deadlifts (185, 115) pull ups **scale the deadlift weight if you plan to do the Wendler Deads on Friday or switch to strict press Friday and...
by semmaburba | 09am223UTCWednesday | Workout of the day (WOD)
“What are you training for?” “Tomorrow.” “what’s tomorrow?” “EXACTLY.” WOD: Warm up: 50 double unders, 16 ring dips, 25 situps, 8 pullups Wendler Bench Press 70, 80, 90 % 3×3 then: “Blake” Four...
by semmaburba | 08am246UTCTuesday | Workout of the day (WOD)
Warm-Up: tabata squats, 10 dislocates, 10 skin the cat, tabata pushups Wod: Max hold L-sit 3 attempts (over rings, under rings, under bar or paralettes progression. Also max hold support position as a scale) then: Hang Power Clean...
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