WOD

Another Manic Monday? Nah, Magic Monday!

 

 

Remember to sign up in the gym for the workouts this weekend and next!

 

 

The Workout:

“Rankel”

LCF as Rx’d

15-min AMRAP:

7 Strict Pull-ups

5 KB/DB Snatches (53/35) Right

5 KB/DB Snatches (53/35) Left

10 Side Plank DB Rotations 20/15 Right

10 Side Plank DB Rotations 20/15 Left

Saturday’s a fix for Friday!

The Workout:

LCF as Rx’d

“Stephen”

For Time:

25-20-15-10-5

GHD Sit-ups

Back Extensions

K2E

Stiff-legged Deadlifts (95/65)

 

v.2: Ab Mat Sit-ups, Hollow Arches, Hanging Knee Raises, KB Swings

Thursday’s Thigh Time

The Workout:

If nice out or late enough in the day: drag the sled to the shed and back with challenging weight, then 30 Power Snatches 75/55 trade with a buddy.

If nasty out/too early: bike 600m then 30 Power Snatches 75/55

Trade rounds with a buddy, do 5 rounds each

 

This will be cool!

Wednesday’s Workout and Options!

The Workout:

“Glen”

LCF as Rx’d

For Time:

8 C&J (135/95)

400m Run

2, 15′ Rope Climbs

400m Run

25 Burpees

if you get done with Round 1 in less than 6 minutes do a second round, if done in 12, then do a third. Not more than 3!!

You aren’t going to get the butt you want by sitting on the one you have

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