MAX OUT FRIDAY #TGMOF
Max OUT FREAKING FRIDAY!!! WOOOOOOO! #TGMOF
30 Min
Then
Gym competition
Who can get the most volume in one set of walking lunges. 10 min
Conditioning:
"Fasnatch"
21-15-9
Snatch (#100#60)
Pull Ups
Thursday 2/13
A) Back Squat
- 1x5 ME
- Take no longer than 8-10 min
- Try to do better than last week 5-10lbs (Last one Lisa make it count!!)
B1) 4x 250 Row (set at 10) Pull crazy Hard and slow
B2) 4x ME GHD Sit ups
Conditioning:
- Ascending MU Starting at 1
- 25 DU
20 Min Time Cap, you can use bar or ring
Compare to 81913
Wednesday WOD
A1) Dead Lift - 7x3 AHAP - 60 Sec Rest A2) Flat Bench Dbell presses - 7x3 AHAP - 60 sec rest Conditioning: 3,6,9,12,15,18,21,24... Power Clean and Push Press #115 TTB 12 min time cap
Tuesday 2/11
A) Wall Walks with 10 Sec at top
- 5x3
- 90 sec Rest
B1) Back Squat (Last week Lisa =-)
- Best 3x5
- 60 Sec Rest
B2) Single Leg RDL
- 3x6-8
- 60 Sec Rest
Conditioning:
5x DBell Ground to Overhead (#75#45)
10x Lateral Box Jumps (#2)
15x Knees to Elbows
6 Rounds for time
Saturday Community WOD
1 round
30x Jump Squats
15x Push-ups
30x Step Ups (#1box #2box)
15x Push-ups
30x Jump Lunges
15x Push-ups
30x Air Squats (ATG)
With EMOTM you have 5 dead lifts (#135#95)
