5x max reps
Scale if needed. Work on skill
Fight gone bad
1 min Wall ball 20/14
1 min SDHP 75/55
1 min box jumps 20″
1 min push press 75/55
1 min calorie row
1 min rest
Start at a station accumulate as many total reps as possible at the end of 5 minutes there is a 1 min rest before starting the next round
Goal is to accumulate total reps
10 Deadlifts 185/125
5 min amrap
5 unbroken front squats 50% of max
Bar must touch the ground after 5 reps
Hang squat snatch +
below the knee hang squat snatch + full squat snatch
Warm up then
20 power snatches 115/75
Overhead squat 1rm
20 minute amrap
200m plate pinch carry each hand 25/10′s
10 overhead squats 50% of max
10 toes to bar
Great job so far maxing out.
This is has been a great week lots of PRs.
Remember to keep track of how you did this week.
Saturday will be a normal schedule and we will hold yoga Sunday morning at 10am.
Great job everyone this week so far!
Today we are continuing our max effort week.
you will continue to check off the list strengths and WODs
Remember to eat a lot of protein and make sure to be well rested.
Great job yesterday on day 1 of max week. Lots of PRs
Today you will continue to max out. Choose another strength to max on and also another WOD.
If you need to pair a strength max I would suggest strict press max the. Front squat max.