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Saturday 5.13.17Friday 5.12.17Thursday 5.11.17Wednesday 5.10.17

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

Thursday 5.11.17

WARM UP

bike 2 min- then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog push up, 5 squat jumps -PVC mobility

STRENGTH / SKILL

press complex - 1 push + 1 jerk - increase weight as needed each round 6 rds

METCON

3rds: each rd 1 min work - 30sec rest:
bike, sdhp, box jump
rx 95/65, 30/24, sc 75/45, 24/20, mrx 65/45 24/20, msc 55/35, 20/20

FINISHER

coach led Ab Series
then, 3rds 5 pull ups, 15 push-ups, 25 squats

Wednesday 5.10.17

WARM UP

jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, burpee broad jump down - 10 static hold air squats - burpee broad jumps back - PVC mobility

STRENGTH / SKILL

Deadlifts
10 MINUTES on clock:
build to a moderate 2 rep

PARTNER WOD

team sprint: 2 person, 20 min amap - row 250/200m 10 kb swing, 10 goblet squat, 1 rope climb [a1 completes the sprint then a2 goes and a1 rests]

FINISHER

100 sit ups - choice