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Monthly Archives: May 2017

Tuesday 5.16.17

WARM UP

row for 3 min - low drag. then, 10 air squats with a 2 sec hold - front lunge to rig - hanging scap hold - high kick back, side lunges down, hanging scap hold

STRENGTH / SKILL

burgenger warm up + skill transfer: 1 rd with bar or lite weight - then 10 min to hang clean to near max single then from floor

WOD

12m amrap: row 250m/200m, 2x 1snatch+ 2ohs, 30 DUs

FINISHER

3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause

Monday 5.15.17

WARM UP

bike or row 4 min - 50% - 3rds: 5 air squats w/ pause, 5 push-ups then pike hands to feet - 2rds: 10 alt high kicks, 10 jumping jacks, PVC mobility

SKILL WORK

squat complex w a "pause" from rack - warm up then - 3x3 front, 4x2 back, 5x1 OH

EMOM

10min alt emom: bear complex - squat jumps

FINISHER

Alex Ab Series + 3rds 15 push up, 30 air squats

Saturday 5.13.17

WARM UP

ride 3 min
3rds:
5 air squats
5 down dog push ups
5 jump squats

down: alt front lunges
back: high kicks
down: brush the grass
back: high knees

PARTNER WOD

row 1000 m

40 - 30 - 20
wb 20/14
bj 24/20
hspu

row 1000 m

40 - 30 - 20
kb swing
burpee plate jump
k2e

row 1000 m

Friday 5.12.17

WARM UP

bike 10 cal then, 10 air squats, front lunge twist down, alt side lunges back, 5 squat jumps, burpee broad jump down, , 10sec hanging scap, PVC mobility

STRENGTH / SKILL

Bench 5x3
BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

METCON

Jackie
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups

FINISHER

20 pushups, 20 arch ups, 20 situps, 15 pushups, 15 arch ups, 15 situps, 10 pushups, 10archups, 10 situps