WORKOUT

“Jonesworthy”

Performance
6 RFT (use reps given for each round)
Squat 80-64-50-32-16-8
KB Swing 40-32-25-16-8-4 (24/16kg)
Pull Ups 20-16-12-8-4-2

Fitness
6 RFT (use reps given for each round)
Squat 80-64-50-32-16-8
KB Swing Russian 40-32-25-16-8-4 (24/16kg)
Body Rows 20-16-12-8-4-2

BENCHMARK TRAINING

Girl

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Hero

“Woehike”

3 rounds, each for time of:
4 jerks, 85/55kg.
5 front squats, 85/55kg.
6 power cleans, 85/55kg.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

MOBILITY MONDAY

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not an issue that is present only in the gym. Available in the gym between classes or at Open Gym, ask a coach to put it on the screen for you.

Want to do ROMWOD at home? Follow the link below for a free 14 day trial.
ROMWOD - Optimize Your Range of Motion