WOD

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.

Tabata Intervals, with 300M runs between rounds Barbell cycling hang cleans 95/65 KB goblet squat 55/40 KB swing 55/40 Double hand release pushup AfterWOD: 3 minutes, max reps, hollow roll and jackknife situp

Partner Workout Results:  

[vc_row][vc_column][vc_column_text] Friday Surprise, show up and see what’s on the board. It’s not a D’over/Makeup day and it’s not a Friday Fun Day, but it will be “fun” ;-)[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Skill/Strength: Choice of squat STRENGTH CHOICE: A: Front Squat 5-5-5-5-5+5, from floor B: Overhead Squat 3-3-3-3-3+3, from floor C: Zercher squat 5-5-3-3-1-1-1 to 1 rep max, from rack Everyone starts with a warmup set with an empty bar, increase weight for two more warmup sets. Begin your 1st working set at approximately 50% of your

Ab Crusher/Recovery WOD Show up and see what’s on the board Warmup: CrossFit Warmup, 10 reps each x 3 rounds

Skill or Strength: Squat cleans Workout: Emom of squat cleans and front squats, show up and see the numbers

AMRAP in 20 minutes of 10 – 2″ deficit sumo deadlift @ 40% of 1RM 10 – pullup 10 – calories on Concept2 rower Run 300 meters to start, at 5:00, 10:00 and 15:00 on your clock. Use 25lb bumpers or two 10lb bumpers to make 2″ platform for deficit deadlifts. If you can not