110808 – Monday

Sandra has been with us for a few months now…and after a ton of focus on the fundamental movements, she got a HUGE PR with a 100# Front Squat. She’s ready to step up her game and start training 4-5 times per week. Awesome!!!

Monday’s WOD:

All Levels
A. Deadlift
5×5, going up in weight.

B.Take 85% of the heaviest 5 rep, then do AMRAP touch & go.
C. 5×1 minute tests, for total reps. 1 min on, 1 min rest.
-Wall Ball (over 10′ line)
-Toes to Bar
-Double Unders
-DB Hang Squat Clean
-Push Ups (upscale to ring dips, but only if solid plank push up off toes can be done with 0 worming!)

Level 1:
Skill: Deadlift
5-5-5-5-5, going up in weight

WOD: For total reps
5×1 min rounds, rest 1 minuteĀ  after each round
-Wall Ball
-Knees to Elbow
-Jump Rope Passes
-KB Deadlift
-Push Ups