NEWS

THU WOD Recording: Here
THU KIDS Recording: Here

WOD

“Dinosaur Bones”
AMRAP 20
5 V-Ups
10 Push Ups
5 V-Ups
10 Renegade Rows

Courtesy of Coach Panda

Post Rounds to Comments.

httpv://www.youtube.com/watch?v=-hpKO4p30

WOD Guidance & Goals:
Do 5 V ups or tuck ups, right into 10 push ups. Today is the day to challenge yourself and do push ups from your toes. Immediately back into 5 V-ups, then 10 renegade rows (5 per side). Target 15+ rounds. Use 35/30 db for renegade rows. 

BARBELL CLUB

1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday