Thank you Melissa Prieto, Mandi Jarvis Tschirhart and Doug Dorado for your time yesterday The Fat Loss Challenge event was a total success, People can still sign up. A great group wod yesterday. Energy in the room was awesome!! Here are this weeks wods and remember; Its not how hard your wods are....Its how hard/smart do you work in your wods = results.
Monday
21-15-9
Deadlift 225/135
Ring Dips
B) Go Over Double Unders then.....
2 min of max rep double unders/singles or attempts
rest 1 min then
2 min of max rep Double unders/singles or attempts
2 minutes of Air Squats,
2 min of Sit ups
Tuesday
EMOM 10
3 Hang Powers Snatches
B) "The Admiral" 3RFT
20 Burpee Pullups (aka GI Janes)
20 Front Squats 155/105
20 Box Jumps 24/20
C) Muscle ups or Pull ups super set with Dips
3x5, 3x4, then 3x3
Wednesday
5 min Amrap
9 Power Snatches 135/95
15 Power Cleans
21 Jerks
Max OH Squats with remaining time
B) Thrusters
8x3
C) 3 Rounds with 12 Minute Cap
400m Run
30 Push ups (HR)
20 Burpees
10 HSPU
Thursday
Push Press
5x2
5x10 (max Watts row 10 pulls as much wattage as possible)
B) AMRAP 9
3, 6, 9, 12, 15, etc.....by 3's of
clean & Jerk 135/95
T2B
Back Squats
Snatch Balance
Friday
Front Racked Lunges 5x5(each leg)
GHD Sit Ups 5x10 (Weighted if poss)
US Army Hero Wod
"Morrison"
50-40-30-20-10 of
Wall Balls 20/14
Box Jumps24/20
Kettle Bell Swings 53/35
No comments:
Post a Comment