Change o' plans

I have changed the WOD for the day - you guys have been kicking butt in some hard WODs and doing a lot of HPC and pull ups.

So - here is the new WOD

Practice hang power snatch

Find your 5 rep max of overhead squats

then for time

Run 400 M

10 sets of 1 hang power snatch / 3 OHS

Run 400 M

You're welcome.

Kali FGB

                                 Once again, great effort and great numbers from everyone !!

3 rounds, 5 exercises at 1 minute each - total reps for total score

Wall Ball
Sumo Deadlift HP
Burpees
Push Press
Ring Rows

DAKOTA

                 As you can see, this was a tough one - esp with the humidity !!

In memory of my dog Dakota, who passed away last year on April 1.

20 Minutes AMRAP

5 HPC @ 135#
10 Pull ups
15 Box Jump

Intermediate

15 Minutes

5 HPC
7 Pull ups
12 box jumps

Beginners

10 Minutes

5 HPC
5 Pull ups
10 Box Jumps

Press - 5 x 5

          I LOVE HAVING THE DOORS OPEN !!!!                     Great numbers everyone !!!!

Press - 5 x 5 @ 95% of your 5 rep max OR 85% of your 1 rep max.

Yep - another strength day - they're good for you !!!

Then...

4 rounds

Run 250 M
25 Push ups

Deadlifts

Our guest Shanna did a great job in helping coaching and kicked ass in the WOD

Deadlifts - 5 x 5 @ 95% max five reps.  or 90% of 1 rep max.

then for fun (or not)

Run 400 M
50 Lunges w wt OH
Run 400 M
Intermediate

Run 250M
40 Lunges
run 250 M

Beginners

Run 100M
30 Lunges
Run 100 M

Balls o' Death

                   Ahhhhh - outdoor wall balls - does it get any better ???


5 Rounds

20 Wall Balls
15 Burpees
10 Med Ball Cleans

intermediate

15 Wall Balls
12 Burpees
9 Med Ball Cleans

Beginner

10 Wall Ball
8 Burpee
5 Med Ball Cleans

Tuff Saturday WOD

5 Rounds

Run 250 M
15 Push ups
10 Front Squats @ 95#

Intermediate

Run 100 M
12 Push ups
7 Front Squat wt TBD

Beginner

Run 50 M
10 push ups
5 Front squat wt TBD