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Monday, 4/13/15

“Kelly”

Five Rounds for time of:

  • 400 meter run
  • 30 Box Jumps, 24 inch box
  • 30 Wall Balls

Core Challenge WOD Day 17

6 Min AMRAP

RX

  • 15 Full Side planks w/ leg raise (Each side. Opposite hand is in the air with opposite leg is moving up and down.)
  • 15 Hip Extensions/flexion (starting in a push up position, lift the hips and kick one leg straight back and across the body so that you ‘open’ the hips. Then, using the same leg, bring your knee to your chest. Then rotate the same leg across your body.)

L2/L3

  • 15 Full side plank w/leg raise (on one knee)
  • 15 Hip Extentions/flexion

Performance WOD

Front Squat:

  • 5 x 35% of max
  • 5 x 45%
  • 3 x 55%
  • 5 x 60%
  • 5 x 70%
  • 5+ x 75%

50 Leg Extensions 

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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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