Friday 9/21/18

6:30am, 5:30pm

strength:

bench press 5-5-5-5

WOD:

”Annie”

50-40-30-20-10 of

double unders

sit-ups

*please set your profile up on Zen Planner if you have not yet and download the app so you can begin to start checking the Zen Planner App for wods.

Sunday 9/16/18

8:30am

strength:

power snatch deload

2 power snatch + 1 hang power snatch @ 60% of 1 rep max for 4:00

2 power snatch + 2 hang power snatch @ 50% of 1 rep max for 4:00

WOD:

12-9-6-3 of

Rolling V ups

Traveling man makers w/ knee tucks

Friday 9/14/18

6:00am, 5:30pm

strength:

Push jerk deload

2 reps at 70% of 1 rep max for 3:00

4 reps at 50% of 1 rep max for 5:00

WOD:

500m row

25 knees to elbows

25 back squats (95/65)

3 rounds

***LTU’s 3rd game is a home one against Pittsburgh this Saturday at noon!!! Fun times for anyone who wants to join! Tickets are $12***

Wednesday 9/12/18

6:00am, 5:00pm 1 on 1, 6:00pm, 7:10pm Prime Time Fitness

Strength:

hang power clean deload

3 reps at 70% of 1 rep max for 4:00

4 reps at 60% of 1 rep max for 3:00

WOD:

12 sit-ups

9 American kettlebell swings

6 goblet squats

8 rounds

EVERYTHING YOU NEED IS ALREADY INSIDE!