WOD

Make-up/D’over Day We had some great WODs this week so here is your chance to do one that you missed, or redo one for a better score. If you did them all, it’s time for a rest day or a mobility & skills day.

Barbell backward lunges 5-5-5-5-5 right & left Begin with one warmup round with an empty bar, then perform five working sets, increasing weight as long as form allows.  Perform 15 second side planks, right and left, between each set of lunges. AfterWOD:  Max rounds+reps in 5 minutes of 7 wall ball dumpster shots (squat and

Isabel’ish. Power snatches, fairly heavy.  5 rounds for time of 6 power snatch 135/95 20 mountain jack

AMRAP in 20 minutes of 6 sumo deadlift @ 1x bodyweight 12 strict pushup 19 KB swing 65/40 Run or row 500 meters at 6:00 and 14:00 * Do not exceed 50% of your 1 rep max deadlift. AfterWOD: 12 triple zuckies plus one extra thruster at the end, for time. DB burpee squat clean

Turkish Get-ups 5-5-5-5-5 with 300 meter runs between rounds We had some really good WODs this week so if you missed on that you really want to do, you can opt for a Make-up Day. Otherwise, do the TGUs, they are good for you. Plus, it’s a much harder workout than it sounds.

Rowing, crossover pushup and weighted sirup grinder.  Show up and see the numbers. Warmup: 3 rounds of 10 band shoulder rollout 10 band good morning 10 band horizontal press 10 band resisted pushup 10 jackknife situp 10 back extension, GHD or Superman Mobility & Cool Down:  Coach’s Choice

Deadlifts – 5 sets of 3 reps @80% of 1 rep max One minute plank hold after each round. rest as needed.

Hanging Grace, with an 800 meter option. Fast and Furious, Tuesday style. Show up and see the details.