Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlifts
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
AMRAP15 (22.1)
COMPETITIVE
3 Wall walks
12 DB snatches (50/35)
15 Box Jump Overs (24/20)
PERFORMANCE
3 Wall Walks
12 DB Snatches (35/25)
15 Box Jump or Step Overs (24/20)
LIFESTYLE
3 Bear Crawls (1.5 meters)
12 DB Snatches
15 Box Step Overs
Deadlifts: 6×3 reps and hit the 200lbs!
WOD competitive 6 rounds + 3 reps
With « floppy » wall walks! 🤣. (Don’t want to see a video of this! 🤣🤣)
Great work peeps!
Great job! Getting stronger! 💪💪
Nice work MJ on the deadlifts and the WOD!
There may or may not be a video!!! Super proud of you on the deadlifts! Happy you went for it, and next week you’ll be ready for +200!!!
Deadlifts:6×3 reps 245lbs
WOD-Performance-6 Rounds
Walk walks-1 out of 3 to wall other 2 half way up only. Also very floppy lol!
Heavy lifting and good job on those wall walks!
Damn you’re strong! I love it!!
And love that you pushed your wall walks! You’re a beast!
Awesome work Jen!!!!
Deadlifts 225x 3, felt good!
WOD Competitive
7+9 (finished with 6 snatches)
49 rep PR from last year woohoo.
Good job everyone!
Great job! So speedy!
Nothing more rewarding than knowing all your hard work is paying off! Good job 😍
Great job on the PR! That’s awesome!!
PR’s are AWESOME!!! Great work speedy!!
8 rounds- 240 reps
Finished with 3 seconds to spare and wasn’t attempting any more wall walks 🤮
You must have been flying! 8 rounds is no joke! Fast and strong.
OMGoodness!! Bravo!!!!