Optimal Strength & Fitness

Tuesday WOD

Overhead squat 3-3-3-3-3-3-3 reps

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Monday WOD

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 Pull-ups
15 Knees-to-Elbows

Post rounds completed to comments.

Sunday is

REST DAY

Saturday WOD

Four rounds for time:
30 Squats
15 Push-ups
10 Hang power cleans  135lb/65lb

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Friday WOD

Three rounds for time:
Run 400 meter
21 Kettlebell swings  53lb/26lb
12 Pull-ups

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Thursday

REST DAY

 

Wednesday WOD

"Fran"

21-15-9 reps, for time of
Thruster  95/65
Pull-ups

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Tuesday WOD

Walking lunge 50 yards
24 Push-ups
24 Sit-ups
Walking lunge 50 yards
21 Push-ups
21 Sit-ups
Walking lunge 50 yards
18 Push-ups
18 Sit-ups
Walking lunge 50 yards
15 Push-ups
15 Sit-ups

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Monday WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Sunday is REST DAY

Happy Fathers Day

Thank you Heavenly Father for sending your only Son, Jesus Christ. With the greatest gift, shedding his blood for all my sins. For giving us your everlasting love and setting the standard for what a true and real father means. Unending guidance, patience and forgiveness are only a few of your endearing qualities. Yet, with your direction and encouragement I will continue to walk in the way that will give you the honor and glory, for this is the only gift I see capable of giving back, is to become more like you and less like me.
Thank you Lord