WOD Monday July 9th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

Every 90 seconds for 5 sets:

3 second paused front squat: x 1 + 1 front squat ( 75% of max )

Go up in weight

2. Every 90 seconds for 5 sets:

Back squat x 1 reps ( 90% of max )

3. For time:

30 Dumbbell thrusters (don’t wimp out)

60 Double leg mountain climbers

****(Do not leave your dumbbells out if you did not find someone in the next class to use them, there is no weight fairy to clean up your stuff)****

WOD Monday June 18th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats

2. As many rounds as possible in 4 minutes of:

2 Wollymockers

20 Situps

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Pullups

10 Thrusters @ 135 / 93

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Lateral barbell jumps

10 Power cleans @ 135 / 93