Strength

Shoulder Press

WODS

Two wods will be posted only one will done it will all depend on coin toss. Every class a coin will be flipped and the designated WOD will get done.

GOOD LUCK!!!!

WOD I                                                          

-100 Calorie Row

-100 Sit-ups

-30 Calorie Row

-30 Double Unders

-50 Calorie Row

-50 Push-ups

WOD II

-1 Tower

-1 Lap

-2 Tower

-1 Lap

-3 Tower

-1 Lap

-4 Tower

-1 Lap

Just want to give thanks to all those that walk through the doors expecting to get challenged by every work out.  If a workout doesn’t challenge or push you to be better then it’s not fun.  If you expect average workouts then expect average results, regardless of your time on the board or the weight you throw around the only thing that matters is showing up and putting in the effort, everything else is just a bonus.  So to all those that continue to push through the pain and the soreness THANK YOU!!!!

Strength

Wendler Deadlift

Tuesday’s WOD should have gotten juices flowing and the legs warmed for the rest of week.

WOD

15/12/9/12/15

-Deadlift 225/175

-Landmine Thrusters 45/25lb plate

Strength

Wendler Squats

WOD

Descending and Ascending ladder of the following movements

-Squat Cleans 155/115

10,9,8,…….3,2,1

-Burpees Over Bar

1,2,3…….8,9,10

Every 3 minutes complete 1 round of “Cindy”

5 Pull-ups/Ring Rows

10 Push-ups

15 Air Squats

ENJOY!!!!