This Saturday, weather permitting, we will be doing a Beach WOD, at 9:30am. This will be the only class that day. I will post location and meeting spot later this week.
Strength/Skill: Bring Sally Up, Bring Sally down- Push-up challenge
Wod 1: Death by 10 Meters.
* at the top of the first minute you run 10m, at the top of the 2nd you run 2-10M, at the top of the 3rd, you run 3- 10M, and so on until you cant fit the required run within the 1 min time frame.
*15 min time cap
Efficiency tips on the toes-to-bar
10 min EMOM- 2 Pause Front Squats at 80% of your 1RM
10 min EMOM- 2 Hang Cleans at 75% of your 1RM Front Squat
WOD: 3 Rounds
30 OH Lunges with a barbell (95/65)
Watch this video for todays workout.
Skill- Pause Jerks: 3-3-3-3-3
*Keep weight light to work on form and explosion out of the dip
Strength: Shoulder Press- 5-5-3-3-2-2 at 70%,80%, and 90% respectively
21-15-9 reps of:
* Fastest girl and guy time get name on "Best of the Box" Board
Video on Double-Unders....Watch it!
Skill: 10 Min- work on double unders. If you are proficient goal is to get to 500
Strength- Deadlift: 22.214.171.124.2.2
*Touch n go reps. No dropping weight. Add weight each time set drops
Wod: 5 min Amrap
10 Burpee Box Jumps (24/20)
15 Wall Balls (20/14)
*rest 3 minutes and repeat. Score it total reps over both rounds