kerri

October 1st

Strength: Dead Lift 1-1-1-1-1 Then   10 min AMRAP (borrowed from CrossFit Takeover) 2 bar muscle ups ( scaled: C2B, Kipping or Strict band pullups) 2 KB swings (1.5 pood/1 pood) ascending ladder each round. 2, 4, 6, 8. 10……. Read more »

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September 30th

9:00 Heavy Lifters Band Asst Box Squats.  5×3 Then Back Sq.  1-1-1-1-1 For Max The rest is open gym 11:00 Open Gym Skills: GHD work, Rope Climbs, Good Mornings

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September 29th

9:00 Warrior – “Josh” 21 OH Squats (95/65) 42 Pull Ups 15 OH Squats 30 Pull Ups 9 OH Squats 18 Pull Ups   10:30 WOD 100 Thrusters for Time (95/65)   11:30 Teens 75 Thrusters for time (45/35)  

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