NEWS

THU WOD Recording: Here

WOD

“Bad Habit”
AMRAP 15
Up Ladder by 3 Reps
3 Deadlifts
3 Handstand Push Ups
3 Box Jumps – step ups
6/6/6, 9/9/9, 12/12/12, etc

Post Rounds/Reps to Comments.

WOD Guidance & Goals:
With your dumbbell, kettlebell or barbell complete 3 deadlifts, then 3 handstand push ups (scale: from bench,box,chair, or inverted push ups, or push ups), then 3 box jumps or step ups. The next round do 6 reps of each movement. The next round 9 reps. Continue to add three reps every round until 15 minutes has expired. Target the round of 15.

Barbell: 185/135

ENDURANCE

1 hour hike with a backpack or vest 20#

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