WOD Bench mark “Jackie” 1000 meter row 45 pound Thrusters, 50 reps 30 pull-ups So, here is a little background information about the picture above. Although I apologize for it… read more →
WOD Skill practice: The first pull of the snatch. Then EMOM for 6 minutes: 3 Snatchs 135/95.
WOD Skill practice: GHD situp. Strength: Back squat 5/5/5/5/5.
WOD 5 Rounds for time: 15 wall balls, 10 burpees, 150 foot over head walk 95/65.
WOD 21/15/9 reps of: Box jumps 24/20, Kettlebell swings 53/35, Hip extensions. Then Kelila’s B-day wod: Death by double unders.
WOD We will be holding our final session of the two running clinics Saturday from 9am to 10:45ish.
WOD 10 minute amrap: 8 front squats 165/115, 20 double unders.
WOD 5 Rounds for time: 20 pushups, 20 v-ups, 20 hip extensions.