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Monday, 22 May 2017 (1130)

May 22, 2017

Meet in the yoga room…that’s right, the yoga room.  We are sending Stephanie off today, and yoga is on the menu…

 

22 MAY 2017 (0700)

May 22, 2017

Hang Full Clean
4-4-4-3-3 (~70%)

7 Rounds:
7 Deadlift (225/155lb)
7 Over Bar Burpee

Friday, 19 MAY (0700)

May 19, 2017

Warm up with a 500 m row, then:

 

45 deadlifts

45 wall balls

45 calorie row

45 HSPU

 

With remaining time, work on a skill you need to improve on.

Thursday, May 18 (1130)

May 18, 2017

Meet in the garage!
Warm Up 3 rounds not for time:
Row 500m
20 air squat
20 sit ups
20 superman
20 barbell strict press (no weight)

Strength/Skill:
E2MOM: Split Jerk 5 rounds x 3 reps (build weight but focus on form)

WOD:
21-15-9
Deadlift (225/155)
Bar over burpees
Toes 2 Bar

Thursday, 18 MAY (0700)

May 18, 2017

Tabata day!

1 Tabata round is 8x, 20 seconds of work, 10 seconds of rest. We’ll be doing 5 rounds, each one a different exercise.

 

Box jumps

Hand release push ups

Med ball clean (full squat)

Plank

KB swing

 

17 May 1130

May 17, 2017

Meet in the garage

1 mile run

Mobility 

Skill day!

WOD:

Cindy

20 min AMRAP

5 pull ups

10 push ups

15 squats

*if you went to Monday and Tuesday’s WODs, scale down to 10 mins Cindy, 10 mins foam rolling

Thursday, 16 MAY (0700)

May 17, 2017

I won’t be there tomorrow, but here’s the WOD:

 

10 minutes of double under practice, then:

 

5 rounds

 

5 deadlifts (go heavy)

12 HSPU

12 pull ups

5 thrusters (go heavy)

 

Cash out: 100 double unders