Lift:

WOD: Everyone starts at same time
30 double unders
Run to cul de sac
30 plate squats
Finish run
30 sit ups
30 dus…..run & plate squats
finish run
30push ups
30 sit ups
30 dus…. run & plate squats
Finish run

Options are as follows:
A: Plates (M35-45, W25-35), du’s, pushups with hand release at bottom.
B: Plates(M25-35,W15-25), singlesx3, reg pu’s or knee with release at bottom
C: Plates(M15-25,W10-15), singlesx2, reg or knee pu’s as low as can go.

You can mix and match options if you have strength in certain areas just post what options you took.

This one is dedicated to Alanna who I dearly miss working out with (A couple days a week just doesn’t cut it!)

1st: LIFT: Back Squats
Perform As Many Reps Possible in 1 All Out Set. Rest as the remaining partners complete their set.
RX Male (Scaled) / RX Female (Scaled)
Set 1 – 185# (135#) / 135# (105#)
Set 2 – 155# (115#) / 110# (85#)
Set 3 – 135# (95#) / 95# (65#)

2nd: Wall Balls (20,16):
Do as many unbroken as you can and write sets down until you reach 100.

3rd: Sit ups:
Do as many unbroken as you can and write sets down until you reach 100

last: stretch well tonight and enjoy your rest day tomorrow!

I wonder if Alanna will look like this after wod? It really sucks that I won’t know since we won’t all be working out at same time!

Lift:

WOD:
5 Rounds for Time of:
5 Anyway Overhead Press (115-155#M/75-105#W)
10 Push Ups
15 Deadlifts (115-155#M/75-105#W)

Stretching & rolling tonight!

Lift: Deadlift: 5×40%, 5×50%, 5×60%

3 Rounds for time of:
12 Snatch Grip Deadlifts (95#/65#)
10 Hang Power Snatch
8 Snatch Balance
6 Squat Snatch

This wod it is for time but do not compensate form to get a better time! The Snatch is a very technical move and your body needs to learn and practice it properly to maintain that technique. This wod is a great time to work on your HOOK grip as well.

Ok so her grip is a little narrow and her feet a little wide but Ayla is displaying a low position with her chest up and bar in line of shoulder ankles hips- ahhh to be a kid again!

Bergner Warmup

OLY LIFT: Snatches or Clean & Jerk

Skill Sets:
Can choose from any of following or choose own and do around 3 sets of 10 working on movement done to full range.
shuttle drills
pullup or mu work
GHD situps & Back extensions
Handstand or ring dip work

LOVED THIS AD BY NIKE!

Lift: Bench: 5×75%, 3×85%, 1+x95%

For time: central east regional chipper

50 Box jumps 24/20
40 KBS 53/35
30 burpees over vest
20 MBC 20#
10 Shoulder to OH 135/80
20 MBC
30 burpees
40 KBS
50 Box jumps

Hung in the backgroud flying over bar while RG is throwing the weights around at NW Regs.

Lift: Squat: 5×75%, 3×85%, 1+x95%

AMRAP12
5 Power Cleans (see options below)
15 Wall Ball Shots (20/16)

Option A: body weight
Option B: (135-155, 115-135)
Option C: (95-125, 65-105)
*post the weight you chose next to your option*

Bob & Sandra showing the crew how they can KILL Manmakers yesterday at RX weight- So glad to have you two here!