Strength: Weighted Pull Ups 5x5
WOD: Every Minute on the Minute for 12 Minutes
1 Squat Clean
1 Hang Clean
1 Front Squat
4 Box Jumps (24/20)
REC: 5 rounds
10 Toes to Bar
10 Ball Slams
Strength: Weighted Pull Ups 5x5
WOD: Every Minute on the Minute for 12 Minutes
1 Squat Clean
1 Hang Clean
1 Front Squat
4 Box Jumps (24/20)
REC: 5 rounds
10 Toes to Bar
10 Ball Slams
Halloween pictures coming soon!
Strength: One Rep Max Push Jerk
Time to get on the leaderboard! You'll have 5-8 minutes to warm up for this, then 3 attempts to establish a new one-rep max. Remember some tips, first attempt should be something you know you can do three times, second attempt should match your previous PR and the third attempt should be what you hope to get for a new PR. Get after it!
WOD: "The Ensign"
This one is in the WOD journals from the Pro Shop
6 Rounds of 3 minute AMRAPs, with one minute rest between rounds.
3 Cleans (155/110)
6 Push Ups
9 Air Squats/Dips (Squats on rounds 2, 4 & 6. Dips on rounds 1, 3 & 5)
REC: Max Burpees in One Minute