4 rounds
30 Pushups
20 Front Squats (115/85#)
20 Push Press (115/85#/60%)
30 Abmat Situps
This comes from the main site…again. It’s a longer wod, so break up your sets well before failure.
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Open gym
Wu
Deadlift
#225 & 250 @ 1×5
#275 @ 3×5
Back squat
#200 & 215 @ (1×7)
#225 @ 5×7
3k run – thanks for the run Kelly! Sorry for running like a turtle today 😁 very slow.
Thanks for the spot today Marc and Blake.
OG
OLY class Homework
250m row
3×10 KB Cleans 35-45-53#
3×10 KBS (snatch style) @35# (Thanks Ron)
2×10 GHD situps
2×10 GHD hip extension hold (Thanks Heather)
50 burpees
3km run/walk (Thanks Greg)
Wod Rx’d – 31:22
4 rounds
30 Pushups from 24″ box
20 Front Squats (35#)
20 Push Press (35#)
30 Abmat Situps
Time: 34:25
4 rounds
30 Pushups
20 Front Squats (55#)
20 Push Press (55#)
30 Abmat Situps
33:03
Push ups,sets of 3(modified) working on keeping elbows in and butt up(all the good stuff)
Squats, sets of 5, set the bar down after 10
Push press, 7-7-6
Tough One, but it felt good to finish!
Thanks Ron for the Push press tips, I’ll figure this out yet!
OG
[email protected]# Time of 32:52