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*Reminder no 6 30PM class today* 1. Going to change up goat day a bit. You are going to pick from the following option based off of greatest weakness or what you want to work on the most. Metabolic conditioning Gymnastic Olympic lift Once you picked your category your WOD will be the following. Metcon […]

1. 5-4-3-2-1 start at 75% of 1RM 2. “Chief” 5, 3 minute amraps with 1 minute rest between rounds of: 3 power cleans (135/95) 6 push ups 9 air squats

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a

1.5-4-3-2-1 Presses (strict) start 75% of 1RM 2. 13-1 pull ups 5-65 Double unders For time

“Nancy” 5 rounds for time 400m run 15 Overhead squats 95/65

Happy Birthday Dina! “Diane” 21-15-9 Deadlifts (225/155) HSPU Leader board WOD. We will have partners count for each other. Good luck!

Goat day OTM x 20 Even goat 1 Odd goat 2

For time 1 mile run 30 Toe to bar 800M run 25 Toe to bar 400M run 20 Toe to bar

Strength Clean and Jerk 5-4-3-2-1 Increase lbs every set to work up to a heavy 1RM. Metcon 13.2 Fitness Open WOD 10 Minute AMRAP 5 shoulder to overhead (115/75) 10 deadlifts (115/75) 15 box jumps

1.Fitness games open 12.5 7 Minute AMRAP 3 thrusters 100/65 3 Chest to bar pull ups 6 thrusters 6 C2B 9 thrusters 9 C2B 12 12 etc…. 2.Mobility