Regional WOD 3
Good luck at Regionals Michele!
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)
Work up to a heavy or max rep per station.
Dead lift or hang cleans
GHD sit-ups or back extension
Rowing/cycling/or hand stand push up
20 seconds of work, 10 seconds of rest, for 8 rounds. Your lowest rep out of 8 rounds is your score.
Kb swings 2/1.5
PLEASE REMEMBER WOD IS AT 9AM TODAY!
AM Class will do Yesterday’s wod…enjoy!
BD showing off his “River Dance” moves.
Wod: 4 rounds
8 Ring dips
16 Box step ups w/ DB’s (30’s,15’s)-alternate
32 air squats
At the end of the final round do 15 then call time!
Here is the swimming coaches KN & TMNT plugging away at the partner wod this last weekend!
1 snatch (you pick weight, should be heavy for you and post total weight at end after time)
Am crew will do yesterdays wod.
Skill: back squat 60% 1 RM. 5×5 This should be light, so go low. Work on technique.
Slam ball 30/25
This is QB yesterday after she conquered a 10K…yes I said a “10K” row! Nice work QB and great socks!
Grab a partner and come find out! Pick your parnter carefully cause you might not be friends after this!
What a FUN wod…wb box walks to rope swing to a balance beam up 30″ in air walk with wb over head, 20 wall ball partner burpees, 4 rounds of Cindy, 20 Cleans, 40 wb situp taps, 50 alternating foot wb taps and then we did it again!