Announcements
There will be NO evening classes tonight due to the WLC starting at 6pm-8pm.
Fitness
A. Push Presses – 4 x 5
B. WLC WOD
12 Min AMRAP
500M Row
25 x Push-ups
50 x Sit-ups
75 x Squats
AMRAP-Burpees for the remainder of the period
Performance
A. 5 x 3 – Push Press + Push Jerk
B. WLC WOD
12 Min AMRAP
500M Row
25 x Push-ups
50 x Sit-ups
75 x Squats
AMRAP – Burpees for the remainder of the period
Sport
A. EMOM – 10 Mins
Even – 7 x Close Grip Bench Press @ 205lb/105lb
Odd – 7 x American Swings @ 80lb/53lb
B. WLC WOD
12 Min AMRAP
500M Row
25 x Push-ups
50 x Sit-ups
75 x Squats
AMRAP x Burpees for the remainder of the period
Optional Accessory
-FOLLOW STRENGTH PROGRAM
-Post results under comments
Today should have been a rest day…. 0% motivation this morning
A. Performance: 35, 55, 65, 75, 75
B. 200
Worked out at crossfit MPLs with Lauren Beyers 🙂
Back squat 5-5-5 183#
Bench press 5-5-5 113#
219
Performance
A. 95 – 95 – 115
B. 236
264
CFP Strength
B)254
just wlc wod: 224, improved by 9 reps