5x5

Our main WOD today was 5x5 deadlifts-it was a great day-one of the benefits of having new clients is watching them develop, and I was was very proud of all of them this today-thank you team.

Lucky Sevens

7 weighted sit up (medicine ball)
7 Ring pressups
7 Box jumps
7 Sumo deadlift hi-pulls
7 Pullups
7 Medicine ball squat cleans

7 Rounds. Time to beat 21.01

Joy

Todays WOD
5 Ring dips
10 Push press (30K)
15 Box jumps
for twenty minutes
It was "a bit cheeky"
Most rounds pulled by Rob-10 and a bit! Good work that marine

Big Cindy

Benchmark Cindy is 5 pullups, 10 pressups, 15 squats. This morning the WOD from HQ was 15 pullups, 30 pressups, 45 squats for 20 minutes. It killed!Scaling was applied to the pullups for those that havent got the hang of the kipping pullup just yet-nice to have Leon back too! Strong work gang.

Hey Ladies!

Tonight was the first workout of my newbies-they all came previously for a tech session to learn the basic squat, deadlift, and pressup and tonight we put some of that to use, scaling as necessary.
run 400
15 squats
15 situp
15 pressups
run 400
10 squats
10 situps
10 pressups
run 400
5 squats
5 situps
5 pressups
It was a pleasure to train this group tonight-thank you.

Mondays WOD

10 thrusters
50 Situps
8 thrusters
40 situps
6 thrusters
30 situps
4 thrusters
20 situps
2 thrusters
10 situps

Scaled the weight according to ability-more for the new boy Alex next time-good work all-Hello Rob!

I dig chicks who lift.

Or to put it another way, I think its important for all my athletes (whether female or male actually)to be able to back squat, it's a useful tool and the ability to carry something is often quite handy.
The WOD was
5x5 back squat, adding weight as we went along to each set.