HAPPY BIRTHDAY, BETH YOUNG!
Warm-up: 10 Minutes of
10 Reverse Hypers
10 Banded Pull Aparts
10 Banded Chest Flies
10 Frog Hops
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Buy-In: Scots Press: 6x6
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Strength: Sumo Deadlift 5x5
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WOD: "Isabelle"
30 Snatches for Time 135/95#
Warmup: 8 minutes of
8 Box step-ups
8 OLY bar good mornings
8 Oly bar bent over rows
8 jumping jacks
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Buy-in: complete the following clean complex
Mid-shin to high hang x 6
Mid-shin to clean pull x 6
Mid-shin to power clean x 6
Power Jerks x 6
Split Jerk x 6
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Strength: Clean & Jerk 1x5, 3x3, 3x1
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WOD: 6 Rounds of:
30 Second max rep med ball slams
30 Second rest
30 Second max rep Med ball jumping lunges
30 Seconds rest
30 Seconds Max Rep toes to wall
30 Seconds rest rest
30 Seconds Max Rep Pushups
30 Seconds rest
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Endurance: meet at ECC @ 6 am
5 Rounds of
500 meter row
20 burpees
30 double unders
Best of luck on your travels, Mel! Keep up the awesome work.
Warmup: Coaches Choice
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Strength:
OTM X 10 minutes of
2 Snatches
OTM x 10 minutes of
2 Clean & jerks
** No rest between each oly movement
** Athlete can increase loads at any time with either movement ~ cannot decrease load!
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WOD: "Half Jack"
10 Min AMRAP
10 Push Press 115/75#
10 KBS 55/35#
10 Box Jumps 24/20"
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Amnesty - pick a workout you may have missed during the week or work on a skill
**7 am Sunday Funday - anyone is welcome ~ even non members
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Warmup: 3 Rounds of
200 meter row
15 OHS with OLY bar
10 Ring Pushups
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Buy-in: OLY Bar Over-head walking lunges 4x10 steps ~ max load (bar cannot hit floor between sets)
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Strength: Front Squat 5x5 ~ max/efficient load
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WOD: For Time
21 Front Squats 115/75#
10 Cal Row
15 Front Squats
20 Cal Row
9 Front Squats
30 Cal Row
