Wod
EMOM for 30 Minutes, alternating minutes
1: 6 Dead lifts at 65-70% of max
2: 5-10 Ring dips or HSPU, choose whichever is more challenging for you or alternate movements every round
3: 10 Box jumps 30/24
Wednesday.
Lift: start of Wendler for snatch
Warm up (take 8 minutes)
5 reps @ 40%
5 reps @ 50%
Emom for 5 Minutes
4 reps @ 65%
Emom for 5 Minutes
3 reps @ 70%
Emom for 5 Minutes
2 reps @ 75%
Emom for 5 Minutes
1 rep @ 80%
Wod:
10 Minute Amrap
5 Toes to bar
8 Burpees
Tuesday. Wendler start
Week 1 of Wendler for push press and snatch
Lift
take 25 Minutes
5 reps at 40% Push press
5 @ 50%
5 @ 75%
5 @ 80%
5 @ 85% (plus 15 reps, drop weight slightly if needed to get those extra reps, but should still be heavy)
Wod
4 rounds of
20 Push ups
20 Pull ups
25 Back squats 135/95
Monday. Veterans Day. Classes at 6,8,9 only
Veterans Day. Classes at 6,8,9 but gym will be open in the afternoon if you want to come in
wod
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Scroll for scaling options.
Post time to comments.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
Friday
Wod:
800 m run
Rest 2 minutes
10 rounds
9 deadlift 155/105
6 hang clean 155/105
3 shoulder to oh 155/105
rest 2 min
800 m run