1/23/15: Friday

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Congrats to Nick on making it onto the podium (again) this past weekend at Wodapalooza down in Miami.

Strength: Back Squat: 3×10 @ 70% of 1RM

WOD: 14.4

14 Minute AMRAP
60 – Calories Rowing
50 – T2B
40 – Wall Balls (20/16)
30 – Power Cleans (135/95)
20 – Muscle Ups

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1/22/15: Thursday: OLY Club at 6:30pm

 

 

Strength: Clean and Jerk

9 Minute EMOM x 3 Reps

Use 75% of your 1RM

All Reps should be “Touch and Go”

 

 

WOD: For Time

400m – Run

30 – Deadlifts (185/135)

400m – Run

20 – Deadlifts (225/155)

400m – Run

10 – Deadlifts (275/185)

400m – Run

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