WOD

“Diane” 21 – 15 – 9 Deadlifts (135#, 225) – or, scale 60% of 1RM Handstand Pushups

P1. Max Effort Split Jerk Warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%).  Switch to a single rep, working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. If you reach a

“Karen” – with penalties 🙂 150 wallball for time. Each time you drop the ball on the floor, complete a 400m. Run (20 min cap) *ball can be held at chest for rest, but cannot be dropped onto floor.

P1. 15 min Time Cap Work up to a 3 rm power clean (touch and go reps) no more than 8 sets. Post 3 highest completed sets. P2. 3 rounds for time 5 power clean (80% of todays 3rm) 50 double-unders (scale to 1/2 du-25, or 3x singles- 150)

5 Rounds 3 Power Cleans 3 Front Squats 3 Jerks 1 minute rest between rounds.

“Running Christine” 400 meter run 12 Bodyweight Deadlifts (scale 55% 1RM) 15 Box Jumps (20″)  

WOD: 21 Deadlift (135,225) No more than 60% of 1rm., 800m. Run 15 Deadlift, 800 m. run 9 Deadlift, 800m. run NUTRITION: Why eating animals makes everything easier “By converting to an animal fat-based metabolism, you are returning to the ancestral human fuel source. And the best way to switch to fat burning is to start

At the Farmers Market!!! Come join us!!!!!

WOD: P1: Power Clean progression pulling, Burgener warmup, hang power clean and landing positions, power clean P2: 8×3 of light-moderate weight, touch-and-go power clean GOOD POSITIONING THROUGHOUT We’re going to be at the Farmers Market on Saturday, June 16 from 9:00am – 1:00pm. NO Saturday WODS or Olympic Lifting