What a great week we have for you WildFire!
We have our first Powerlifting meet THIS Saturday. Get signed up and let's LIFT some heavy weights!
Kids Session Week 1 has been so FUN! Message us for details on our July session.
Monday
Every 1 min for 18 mins, alternating between:
5 Power Cleans, 155/105 lbs
12/9 Echo Bike Calories
1x [ 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats ]
Tuesday
Complex: 3-Push Jerks and 1-Split Jerks : 1-1-1-1-1-1-1
Wednesday
WOD 1:
15-12-9-6-3 reps, for time of:
Toes-to-bar
Double Kettlebell Overhead Walking Lunge, 53/35 lbs
WOD 2:
15-12-9-6-3 reps, for time of:
Row Calories
Lateral Burpee Over Rower
Thursday
Strength: Deadlift 3-3-3-3
WOD:
Every 2 mins for 16 mins do:
5 Deadlifts, pick load
10 Wall Balls, 20/14 lbs, 11/10 ft
Friday
Partner WOD:
For time:
160 Double Unders
160 AbMat Sit-ups
160 Double Unders
160 Dumbbell Push Press, 50/35 lbs
160 Double Unders
Dumbbell Farmers Carry, 50/35 lbs, 400 m
Complete in teams of 2.
Split work as desired.
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