9-15

WarmUp
Run or Row 400m
3 Rounds
:10 HSH
10 KBS 24/16 kg
10 GobletSquat 24/16 kg
1) AMRAP6
10 KBS 24/16 kg
10 WallBall 20/14#
10 HR PushUp
Rest 5:00
2) AMRAP6
10 HangPowerClean 75/45#
10 FrontRackedLunge 75/45#
30 DU
Rest 5:00
3) AMRAP6
5 ManMaker 35/20#
10 TTB
100m Shuttle Run
Cool
Group

9-14 WOD

WarmUp
Row 500m
4 PosBarHang
3 Rounds
8 PushUp
8 SupineRow
8 WallSquat
1) Bench 4×3; Rest :90
2) “Jackie”
Row 1000m
50 Thruster 45/35#
30 PullUp
Cool
Group
9-13 WOD

Sunday:

No Oly today.

CF 101&201 2:00pm
Kidfit: 2:00pm

Need some Recovery ?
Come in and roll and row at 2:00pm.

KIDFIT WARRIOR SPOTLIGHT:

Way to go …12 years old…Sean hits a 10LB PR

105lb BACK SQUAT squat! This kiddo weight 93lbs!

WAY TO GO!

70LB PUSH PRESS 5LB PR!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s