Strength: Sumo Deadlift 5x5
WOD: For Time
15 Deadlifts (315/215)
15 HSPU
15 Deadlifts (225/145)
15 HSPU
15 Deadlifts (135/95)
15 HSPU
REC: 3 Rounds
5 KB Windmills each side
15 KB V-Ups
Strength: Sumo Deadlift 5x5
WOD: For Time
15 Deadlifts (315/215)
15 HSPU
15 Deadlifts (225/145)
15 HSPU
15 Deadlifts (135/95)
15 HSPU
REC: 3 Rounds
5 KB Windmills each side
15 KB V-Ups
Time to git yer Game Face ON!
Reminder: Equipment will be moved out of the Box today to prep for the Throwdown and there will be no opportunity to use that space Saturday and Sunday. Come be inspired by some amazing athletic performances!
Strength: Snatch Balance 8x1
WOD: 4 Rounds
1 Min Row for Cal
1 Min KB Swings (24/16)
1 Min V-Ups
1 Minute of Rest
Score is total reps, similar to FGB
REC: Foam Roller
Strength: L-Sit Pull Ups 3x max reps
WOD: "Diesel"
Starting at 30% of your one-rep max, do 2 back squats every minute. Increase by 10 lbs until you hit 225/155 or fail, then increase by 5 lbs every minute until failure.
REC: 50 KB V-Ups (12/10kg)
Strength: Thrusters 3 sets of max reps at 135/95
WOD: Outdoors
5 Rounds for Time
20 Pistols
20 V-Ups
Then, run 1 mile.
REC: Plank Wars