A.
3 sets for times of:
Touch ‘n’ Go Deadlifts x 5 reps (no dropping)
Rest as needed

B.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)

C.
3 Sets for max reps:
60 seconds of Strict Handstand Push-Ups
60 seconds of Squats
60 seconds of Kipping Handstand Push-Ups
60 seconds of Rest

A.
RUN 2000m
or
Row 3000m
Both should be easy and preferably with a partner.

B.
complete a missed WOD from earlier this week.

CrossFit Vengeance: Myrtle Beach

A.
Take 6-8 attempts to build to a
heavy-ish Snatch

B.
4 min AMRAP
135/95 lb Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .

C.
6 min AMRAP
115/75 lb Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .

D.
8 min AMRAP
95/65 lb Push Press x 10 reps
Toes to Bar x 10 reps
Hand-Release Push-Ups x 10 reps

VENGEANCE Yoga this Saturday @10:00am

CrossFit Vengeance: Myrtle Beach
Host of THE VENGEANCE GAMES
APRIL 21-22nd.

A.
Three sets, not for time,
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps

B.
EMOTHM for 12 minutes:
Front Squat x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 95%, 95%

C.
EMOTHM for 10 minutes:
Power Clean x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 90%, 90%, 95%

D.
Dead Hangs

P.O.D. JAMIE, GREG, NATALIE, SHERI, BRAD, SUSAN, RENEE , MELISSA, TARA, LARRY AND DAWN ALL SET PR’s ON POWER CLEANS

CrossFit Vengeance: Myrtle Beach

Congrats to all 19 participants that joined the Whole Life Challenge. The next 55 days will be super rewarding for everyone who participates. From day one you will need to plan meals and look at ingredient list on everything you eat. Planing, planing, planing will be a major factor. Fast food joints are successful because you aren’t prepared and thus fall into grabbing something quickly via the drive thru. Within the first week you will know the foods to avoid and start discovering the ones that are challenge compliant. If you start feeling like crap, thank the crap you were use to eating. Headaches, low energy, cravings, lack of focus, and the desire to crash the challenge will set in. If the junk you ate was good for you then why would you feel so bad???
Stay strong and know the first few days are the worst

Eat real foods my friends because you’re worth it!

A.
Take 15-20 minutes to build to a heavy Split Jerk

B.
For times:
Row 500 Meters
15 Shoulder to Overhead (135/95 lb)
Rest 3 minutes
Row 500 Meters
20 Shoulder to Overhead (115/85 lb)
Rest 3 minutes
Row 500 Meters
25 Shoulder to Overhead (95/65 lb)

C.
DEAD HANG P.U.

*WLC MAKE UP WOD TODAY ALSO

CrossFit Vengeance: Myrtle Beach

WOD @ 0900hrz
- BASELINE WOD FOR WHOLE LIFE CHALLENGE
- Q&A AFTERWARDS

VENGEANCE Yoga @ 10:00am. (Mat and Blocks if you have them please)

CrossFit Vengeance: Myrtle Beach

Our new stickers look great on everything from laptops to your car.

A.
Four sets of:
Back Squat x 6 @ 30×1 (70%max)
Rest
ME x Pull Ups
Rest 2 minutes

B.
3 Rounds
Barbell Complex x 5 reps
Rest 2 minutes between sets
The Barbell Complex
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Saturday:
0900 Baseline WOD & Measurements for WLC
1000 VENGEANCE Yoga with Kaitlin. Please bring a mat.

POD: LARRY & ANDY @155lb. Get it big boys!!!

CrossFit Vengeance: Myrtle Beach