Friday, 4-5-19

THE GRINCH 25 Jumping squats 25 Burpees over BB 10 Deadlifts (315/225) 25 Jumping Squats 25 Burpess 10 Deadlifts 25 Jumping squats 25 Burpees 10 Deadlifts

Skill: Double unders W.O.D. Five rounds for time: Row 500 m / S.D.H.P. 50 (25-30% of body weight) 7 Thrusters (135/95) (95/45) Thrusters two days in a row!!!! You know what to be ready for!!!!

Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…

“End of the world workout”!!!!!! Arma-gett’n my last workout in before the big one tonight!!! 3 Rounds for time 13 – Push-ups 13 – Sit – ups 13 – Box Jumps 20″ 13 – K.B. Swings 53/35 13 – 45lb Push Press 13 – Walking Lunge (Each Leg) 13 – Mountain Climbers 13 – K.2.E….

Strength: Back Squat – 2×10 @ empty bar 3×5 @ 50, 60, 65% 2×3 @70, 75% For time: 1000m Row/800m Run then…3rds 25 Pull Up 7 S2O 135/95

Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55   Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets.       :