MON 07.21.14

Smiles from Axel flippin' tires in the rain. Saturday's Partner WOD

Smiles from Axel flippin’ tires in the rain. Saturday’s Partner WOD

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 20 reps: 6 reps 355#, 165

And coming tomorrow…

A. Shoulder Press: 4 sets of 5 (80% of 5 rep max) (½-1-3-0)

B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
5 Air Squats

Post load for Press. Post total reps from AMRAP. Ex: 135#, 322.

Join the discussion One Comment

  • LastLasonya says:

    I see you don’t monetize your page, don’t waste your traffic, you can earn additional cash every
    month because you’ve got high quality content. If you want to know how to make extra money, search for: Mertiso’s tips best
    adsense alternative

Leave a Reply