Max Week Rest Day

Thursday Jan 17 2019


Today’s WOD is a great way to keep your blood flowing and work out any residual soreness from the week so far. 
We will get you prepped and ready to max your Back Squat tomorrow and Deadlift on Saturday!
1.) 25/20 Assault Bike Cals
25 Deadlifts 95/65lb
25/20 Assault Bike Cals
25 Overhead Squats 95/65lb
25/20 Assault Bike Cals
25 Alt. Front Rack Lunges 95/65lb
25/20 Assault Bike Cals
2.) Hamstring Supernova Smash
3.) Glute Supernova Smash
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Whiteboard
15:33 @ 55#
15/12/9/6/3 GHD & burpees
SP ^ 65#.... huge 12:30 class *hears crickets* πŸ˜‚
12:38 LRx
Took first in warm-ups #baller
12 something
69 Snatches
1rm snatch redo with Brett. 5# pr from Tuesday, now at 205... yay
Reverse lunge
237lb DL, 2lb PR. Strict Pullup work
165# c&j PR
KB DL/ KB FS/ KB FR lunge Bb Good Mornings. The assault bike and I are taking a little break.
282# C&J PR!
135,165,185,205,225,245,265,275,285 clean PR! (failed jerk),282# C&J! / WOD complete in 10:23 with UB movements / Yesterday's row and sit-up WOD complete in 8:26 with a 30# slamball.
18:28 🐒 #65
first one off the bike first round went downhill after that.
3x10 barbell glutei bridge, back squats, good mornings (85#). Death by T2B (5,7,9...) 15/17
11 something