W.O.D. Monday 3/12/18

11
Mar

W.O.D. Monday 3/12/18

 

Apparel Sale!

ALL half and full sleeve shirts, sweatshirts, jackets, and sweatpants 30% OFF! (excludes t-shirts/tank tops)

Some are odd sizes and need to go! If you have friends, family, youth or even kids that would be interested in some of the smaller sizes, take advantage of this deal! It will be for 2 weeks only!  If no one is at the front desk, just fill out a slip of paper at the front desk and drop it in the jug and we will charge your account accordingly for convenience.

We will be looking at some new apparel late Spring/Early Summer!

Strength – 16 minutes

Back Squat
7 – 7 – 5 – 3 – 3 – 3

*2 scores – Use this progression to build to 2 heavy sets of 3 reps – your score will be the weight used for your first set of 3 and your last set of 3

Conditioning WOD – 7 minutes

As many Wall Balls 20/14 as possible in 7 minutes.
On the Minute starting at 0:00: 5 Deadlifts 225/155

*Deadlift weight should be light enough you could lift 5 times unbroken when fresh

Core Work – 2 rounds not for time

15 Toes to Rig

15 Figure 8 Crunch

25 Sit Ups

*Modify any movement as needed for scaling

*Toes to Rig – grab upright behind your head, then with straight legs and pointed toes, lift your glutes and hips off the ground and touch the highest point possible on the upright above your head = 1 rep

*Figure 8 Crunch – Lie on your back with your knees bent at a 90 degree angle, squeezing a light medicine ball tightly between them. Move your knees in a figure 8 motion, trying to isolate the movement to your hips. Each figure 8 is one repetition. 

Post 3 scores.  First set and last set weight of 3 on back squat and total wall ball reps achieved in conditioning!

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