New programming will be explained tomorrow.  You might not notice the difference directly as Monday’s WOD will be similar to what we have been doing.  Strength WOD – Front Squat 6 sets of 3 reps for Maximum Effort.  However, form is not to be compromised.  If it is then that’s above your max.

WOD – 8 min AMRAP – 3 Power Cleans 155/105lbs. and 5 chest to bar pullups

“Have I not commanded you? Be strong and courageous! Do not tremble or be dismayed, for the LORD your God is with you wherever you go.”” Joshua 1:9 NASB

4 replies on “W.O.D Monday 3-5-2012”

  1. Don’t get to work out this week. Had a minor surgery and can’t come in. I’ll miss you all and the workouts. Pray for excellent healing for me please.

  2. Wishing you a speedy recovery Trina! We missed you today!

    Strenth- started with 155 front squat. Ended with 225, 2 of the 3 reps.

    WOD-Completed 8 Full rounds.

    Unmodified for 3 rounds. Last five were modified to 135 cleans and pullups with blue band.

    Note to self “Chest to bar pullups are HARD”

  3. Strength-started with 155. ended with … not sure i think 185

    WOD- completed 9 full rounds

    Modified through all 9 rounds on pullups with green band. c
    clings were at 135pounds.

    thanks for pushing me everyone .

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