Search

October 5th WOD


Conditioning:

Warm Up 2 rounds: 10 Lunges 10 KB sumo deadlifts 10 hollow body rocks 10 glute bridges 10 BB good mornings

Strength: Front Squat 6x3 @ 65% with 3 sec hold at bottom

Conditioning 4 minute AMRAP 10 overhead squats (95/65) 10 Slam Balls

Rest 2 minutes

4 minute AMRAP 8 hang power snatch (115/75) 10 Slam Balls

Rest 2 minutes

4 minute AMRAP 6 squat snatch (135/95) 10 Slam Balls


22 views0 comments

Recent Posts

See All

Monday, JUNE 30TH 2014, MAX EFFORT FITNESS OFFICIALY OPEND FOR BUISNESS!!! ITS BEEN 8 WONDERFUL YEARS AND I CANT THANK YOU ALL ENOUGH!!! HERE IS TO MANY MANY MORE!! THANK YOU~!! ;-) Strength: Bench P

Max Effort Turns 8! WOW 8yrs! Happy Anniversary Max Effort and to all the members old and new for making this anniversary possible! Reminder! Wear a MEF Shirt today to celebrate 8yrs! Partner WOD BUY

Strength: Deadlift 5x5 (increase weight from last week) Conditioning: 15min Amrap 200m Run 15 Sumo Deadlift High Pull(115/75)(95/65) 10 pull up 15 Goblet Squats (55/35)(45/25)