WOD
Tricep Tuesday! We’ve been here before…
The Workout:
21-15-9 for Time of:
Ring Dips and Overhead Squats 115/75
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
Friday’s a Fun on, Finally!
The Workout:
Bench Press for Max 3
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