“Stamina”

Strength
-back squat
5@50%
4@60%
3@70%
5×3@75%
*%off of 1RM back squat
**add 5-10# from last weeks numbers

WOD
EMOM
8 min
-12 pull ups
-10 push ups
-8 air squats
Rx will be sit ups in remaining time and running tally of sit ups will be your score

Check the Facebook post. This is going to be awesome!

Check the Facebook post. This is going to be awesome!

 

“MQ2”

Sunday
Skill
-Double under
-handstands
(20min)

WOD
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.

Going to work!

Going to work!

“MQ1”

For time:
100 dumbbell snatches, 50 lb.
80-calorie row
60 burpees
40 muscle-ups

Time cap: 20 minutes

IF you did not get one of these and want one please come in and see if we have your size.  Quantities are limited

IF you did not get one of these and want one please come in and see if we have your size.
Quantities are limited

“Positive”

Strength
-back squat
5@50%
4@60%
3@70%
5×3@75%
*%off of 1RM back squat

WOD
(Goal<10min)
-50 kettlebell swings (24kg,16kg)
-40 handstand push ups
-30 box jumps (24″,20″)
-20 v-ups
*3 min rest
-10 turkish get ups (not for time!!)

Coach Cait elevating her game.

Coach Cait elevating her game.