Strength

Today’s Workout

Hang Power Cleans
5-5-5-5-5

Powers Cleans
3-3-3-3-3

Squat Cleans
1-1-1-1-1

Janelle’s Bday WOD

Today’s Workout

Janelle’s Birthday WOD

2 Rounds
38 of the following:
Cal Row
Burpees
Mountain Climbers
Squats
Sit-ups

Wall Ball/Lunge

Today’s Workout
5 Rounds
25 Wall Ball
100Ft. Lunge

Push Press

Today’s WOD

Strenght
Push press 3-3-3-3-3

Optional WOD

4 Rounds
25 Double unders
50 Situps

KBS – K to E – Box Jumps

Today’s WOD

3 Rounds
21 KBS
15 Knees to Elbows
21 Box Jumps

Deadlift Ladder

Today’s WOD

Deadlift Ladder
1 rep the 1st min, 2 reps the 2nd min, 3 reps the 3rd min…and so on until you can’t complete the number of reps in the given min.  Use 80% of your 1RM.

Alt WOD
4 x 400 w/ 1 min rest.  Rest included in total time.

John’s Bday WOD

John P’s Birthday WOD

43 of Each:
Cal Row
HPCs
Push-ups
Sit-ups
Pull-ups
Double Unders
Burpees

Nutrition Challenge Kick-Off

The Nutrition Challenge Kick-off was a lot of fun today…Great Job Everyone!!
Team Baseline Workout
1st teammate Lunges to 1st line, then does 10 burpees
Broad Jump to 2nd line, then 20 Mountain Climbers
Sprint backwards to 3rd line, 30 Squats
Sprint to last line, 40 Sit-ups
2nd teammate in line can go once teammate 1 has finished their burpees…etc. until all teammates are at the last line.
**You can not pass a teammate**
Once all teammates are at last line, together, they must carry a tire back down to start line.

“Hansen”

Today’s Workout
5 Rounds
30 KB Swings (2 pood)
30 Burpees
30 Sit-ups

“Fran”

Today’s Workout
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Alternate Workout
1 mile run
1000m row

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