Search

Tuesday October 13th WOD

ANNOUNCMENTS:

1: It’s that time of year again! Time for new MEF sweatshirts, sweat pants, t shirts etc!!

Follow the link below to place your order! All orders MUST BE IN BY MIDNIGHT SUNDAY OCTOBER 18th.

https://chriscampdesigns.com/product-category/max-effort/?fbclid=IwAR13prHpNB1G6LYlzH_sjFe7ILCKCeVRZ


2: 6 YEAR ANNIVERSARY GYM PARTY!

SATURDAY OCT 17TH AT 3PM AT MAX EFFORT FITNESS

BRING A FAVORITE DISH OR TASTY BEVERAGE! SEE YOU THERE!



Strength:

12min EMOM

EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat (% is 3% higher or roughly 5-10lbs heavier then last week)



Conditioning:

3 Rounds (15min Cap)

12 Handstand Push Ups or 12 Kneel & Press

30 Barbell Back Rack or Dumbbell Step Ups

(95/65)(75/55)(40/25)

30 Box Jumps (20/18)





73 views0 comments

Recent Posts

See All

Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups