girls

Friday 4.10.2015

wodSTRENGTHA. 15 min to find 5 RM Deadlift B. 3 x 15 Sumo Stance RDL with KB  

CONDITIONING Jumping “Grace”

5 Rounds: *6 Clean and Jerks 135/95 30 Double Unders

Finisher 3 x 30 Banded Good Mornings

COMPETITION *Do wod @155/115

Monday 1.26.2015

wodSTRENGTHA. 15 min to find 1 RM Floor Press B. 3 x ME Ring Push Ups (feet elevated)

 

CONDITIONING “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 3 x 1 min Flutter Kicks

 

COMPETITION 5 min AMRAP: 5 Pistols (per side) 1 Rope Climb