Lift: None
-
WOD
10 Pullups
15 Pushups
20 Air Squats
5 Rounds
-
Rest 1 Minute
-
20 Renegade Rows (10 to each arm)
20 Jumping Lunges (10 to each leg)
 *score total time*
-
Mobility: elevated banded lunge
-
Ann staying planked on her Renegade Rows

Lift: Deadlift 8-6-4-2-2
-
WOD:
Max Cal Row in 30 Seconds
Rest 90 Seconds
8 Rounds
 -
Mobility: splits machine (band under arms, hung from pull up bar)
-
Ralph

Lift: Bench Press 3-3-3-3-3
-
WOD:
15min AMRAP
10 Burpees
1 Rope Climb
30 Double Unders
 -
Mobility: banded hip opener, squeeze quad, lock out knee, relax, repeat. then try knee bent pulled to chest
Some of our more experienced members; Claudia, Ralph, Doug, and Barb

 

Lift: Hang Clean 3-2-1-1-1
WOD:
9 Hang Squat Cleans
1 Jerk
8 Hang Squat Hang Cleans
2 Jerks
down to 1 Hang Squat Clean, 9 Jerks
Notes: 50% of 1RM is the recommended weight.
Mobility: Partner internal rotation, bridge up, partner presses on shoulders
-
Scott

 

Lifts: Deadlift 1-1-1-1-1


WOD:
Barbell step ups: 3 X 8 
Each set of step ups is followed by 15 Taters 50/35
No time, full recovery after taters
 
Cash out: 3 sets of T2B to decompress the spine

Brendan and Ashley

 

Lift: Bench Press 4 X 8

-
WOD: EMOM 15 minutes
min. 1 – 30 mountain climbers (1 for 1)
min. 2 – run 200m
min. 3 – 20 KB swings 50/35
Keep rotating through…5 times
 
-
 
Mobility: internal shoulder rotation, bully stretch

-

Renee and Brittani

 

Lift: Front Squat find 2rm

WOD: Fran
thrusters 95/65
pull-ups
*for time*
Mobility: pre lift, trainers choice ankle work
Blaine and Nick

Lift:
GHDSU 3 X 20
Barbell row 3 X 8

-
WOD:
row 3k
150 double-unders
for time
 
-
 
Mobility: calve smash, partner or barbell

-

Cheyenne and Char