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Tuesday 5.9.17Monday 5.8.17Saturday 5.6.17Friday 5.5.17

Tuesday 5.9.17

WARM UP

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

SKILL WORK

squat complex from rack - warm up then - 3x3 or front, back, OH

BENCHMARK

Fran
21-15-9
Thrusters (95#/65#)
Pullups
coach will assist / modify to stay under 10 min cap!

FINISHER

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

Monday 5.8.17

WARM UP

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

STRENGTH / SKILL

Burgenger Warm Up + Skill Transfer
1 rd with bar or lite weight, 1 rd w/ heavier weight
then,
10 min emom:
1 hang squat snatch, 1squat snatch add weight each minute

METCON

6min amrap:
front squat, ball slam, hspu -1 of each and each rd add a rep

FINISHER

Alex Ab Series + 50 sit ups or time (no weight)

Saturday 5.6.17

WARM UP

10 cal bike
10 air squats
alt lunges
alt side lunges
10 jumping jacks
10 squat jumps
5 down dog push ups
pvc mobility

PARTNER WOD 2 Person

run 200m - together

40s - split
box jump
push ups
v sit ups

run 200m - together

30s - split
wb
kb swing
k2e

run 200m - together

20s - split
ball slam
weighted oh walking lunges r+l =1
weighted tricep extention

run 200m - together

10s - split
wall walk

Friday 5.5.17

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

EMOM

10min EMOM - deadlift / bbjo ladder 10-1 / 1-10 225/153, 185/133, 155/103, 135/83

PARTNER WOD

partner run sprints - 4 rds of 200m each (rain back-up row 250/200m each)

BIRTHDAY CASH OUT

Happy Birthday Holly Ho! 39 + a few.. 😉
coaches surprise....