WOD

1.Back squats 50% 10 60%10 70% 3 80% 3 90% 3 2.12-9-6-3 Thrusters (95/65) Burpees

1. Strict Presses 10×50% 10×60% 3×70% 3×80% 3×90% of 1RM 2. 3 RFT 100 double unders 50 push ups 100 double unders 50 pull ups

Partner WODs “crazy 8’s” 8 min amrap 8 squat snatches (95/65) max rep T2B Partner a. starts with the snatches,while partner b. does amrap on the T2B then switch for a total of 8 minutes. We score the T2B completed for each team. “scream and shout” 8 min amrap 8 OHS (95/65) max rep ring

5, 5 minute rounds of: 400M run max rep double unders

Oly Lift week 4 1.5×3 front squats 2.3×5 overhead squats 3.OTM 9×1 @75% of 1RM snatch 4.OTM 9×1 @75% of 1RM Clean and Jerks

5×5 floor presses 3 RFT 10 Kb swings 26/35 10 box jumps 10 push ups

A week in the life of a Fitnesster! Monday-Friday Am Go to work and talk about today’s WOD that you can not wait to crush later on. Noon Youtube the exercises posted in today’s WOD as well as various other random Fitness videos that get you pumped!Email them to your co workers and tell them

As we get busier and classes are starting to fill up,there is a need for more structure to our classes. So with that said you will see the following format, which is not different from before but it will be practiced with a lot more virtuosity by myself and the coaches. What is going to

“Mary” 5 hspu 10 pistols 15 pull UPS 20 minute amrap

1. “Grace” 30 clean and jerks (135/95) for time 2. 3 rft 15 sit up 12 t2b 20 sec plank hold