Call Us: (440) 238-3338

July 12 2016

11
Jul

July 12 2016

Marie and Jarrodrose thomas

July 12 2016

Happy Birthday Marie Kleisch and Rose Thomas!

STRENGTH
A) Overhead Squat 3-3-3-3-3
B) Strict Chin-ups 10×3 OR 3×10
*Note if using bands or other assistance*
C) Push Up (Deficit)s 5×10
*Use at least 25# Plates for Deficit*

WOD
For time:
12 Push Press, CRX: 75/55 lbs, FRX: 45/33 lbs
Run, 400 m
12 Deadlifts, CRX: 95/65 lbs, FRX: 75/55 lbs
12 Push Press, CRX: 95/65 lbs, FRX: 75/55 lbs
Run, 400 m
12 Deadlifts, CRX: 135/95 lbs, FRX: 95/65 lbs
12 Push Press, CRX: 135/95 lbs, FRX: 95/65 lbs
Run, 400 m
12 Deadlifts, CRX: 155/105 lbs, FRX: 115/75 lbs

Use the same barbell for the entire WOD and add weight for each DeadLift, which then carries over into the Push Press. If you get to a weight you cannot clean or Push Press, then stay at that weight for the remainder of the WOD and focus on maintain great form and posture throughout the Presses. It will be a hot day, stay hydrated!