There will be no instructor for the afternoon class. It’s going to be a hot one, HYDRATE!!!!
Warm up: cals/stretch
50 double unders
5 pull ups
10 box jumps
Folks! There will be no AM coach.
The WOD below should be manageable to do with out a coach.
Max rounds in 15 minutes
Crab Walk 180 ft
22x Sumo deadlift high pull at 95/55lbs
22x KB swings at 1.5 pood/.5 pood.
WOD: Back Squat 3×5
10 OVHD Squats
10 Front Squats
10 Back Squats
10 GHD Situps
Find a max for the complex of Snatch, Snatch with 2 sec pause at knee, Hang Snatch- 6 attempts totalThen
BACK SQUAT 5@8,3@8, plus 3 down set (repeat). Rest up to :90 sec between sets. Couple each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)
Run 1 lap between each round of OHS
Meeting in the garage today…
Warmup: jog 2 laps
4 min: 5 barbell push press, 5 squats, 5 kipping swings, 5 jumping lunges
15 Thrusters (#95/65)
12 Thrusters (#115/80)
12 Strict Pullups
9 Thrusters (#135/95)
9 Weighted Pullups (#45/25)
Kipping Camp (work through the kipp progression to butterfly pull up)
20 x push
Do it with weight if ya nasty!
Following the workout from the 0700 class
Alright gang… We had a few solid days of some good lifting along with some challenging WODS… Friday 0700 will be all METCON.
2 laps/25 air squats/25 push-ups/ 25 sit-ups
30 second plank
Then… 50 sit-ups and STRETCHHHHHHH!
See you all on Monday!