WOD

Main – WOD – (Be)tter View Public Whiteboard WOW 14.2 (AMRAP – Reps) 3 Minutes to complete 2 rounds of: 10 Overhead Squats (95/65) 10 Chest to Bar Pull-ups 3 Minutes to complete 2 Rounds of: 12 Overhead Squats (95/65) 12 Chest to Bar Pull-ups: 3 Minutes to complete 2 Rounds of: 14 Overhead Squats (95/65) 14 Chest to Bar Pull-ups 3 Minutes to complete 2 Rounds of: 16 Overhead Squats (95/65) 16 Chest to Bar Pull-ups 3 Minutes to complete 2 Rounds of: 18 Overhead Squats (95/65) 18 Chest to Bar Pull-ups
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Announcements ***WOD’s can be scaled for athletes of all abilities*** Main – WOD – (Be)tter View Public Whiteboard WOW 14.2 (AMRAP – Reps) 3 Minutes to complete 2 rounds of: 10 Overhead Squats (95/65) 10 Chest to Bar Pull-ups 3 Minutes to complete 2 Rounds of: 12 Overhead Squats (95/65) 12 Chest to Bar Pull-ups: 3 Minutes to complete 2 Rounds of: 14 Overhead Squats (95/65) 14 Chest to Bar Pull-ups 3 Minutes to complete 2 Rounds of: 16 Overhead Squats (95/65) 16 Chest to Bar Pull-ups 3 Minutes to complete 2 Rounds of: 18 Overhead Squats (95/65) 18 Chest to Bar Pull-ups
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Main – WOD – (Be)tter View Public Whiteboard Back Squat (3 x 5) Last Thursday we got our 5 rep max for the back squat. This week we are going to take that number and find out what 80% of that number is. When we find that number, we are going to add 5lbs onto that number. 15 Minute Time Cap Metcon (AMRAP – Rounds and Reps) Teams of Two: 15 Minute AMRAP 40 Wallballs (20/14) 30 Abmat Sit-ups 20 Hand Release Push-ups 10 Pull-ups
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Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 3 RFT: 10 Power Cleans (135/95) 10 Push Jerks (135/95) Thruster (5 Rep Max) Take 15 Minutes to find a 5 Rep Max Metcon (7 Rounds for reps) 7 Minute EMOM: 7 Box Jumps( 24/20″) (games standards) + 7 TTB
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Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 5 Strict Pull ups 10 Burpees 15 Air Squats Fitness Overhead Squat (5 x 10) Spend 15 Minutes working on positioning of the overhead squat. This can be with a light weight or even a PVC pipe. Take this time to find your weaknesses in the overhead squat. Sport Overhead Squat (5 x 5) Start with 50% of 1RM and add weight each set. These should be done with perfect technique.
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