0439:

WU: set up & practice/mobility

WOD: 6RFT

  • 9 b. squat 155/95
  • 8 TTB
  • 9 KB Swings 70/53
  • 8 deficit HSPU (2 #45 plates)
  • 8 strict chin ups
  • 8 burpees
  • 9 Push press 155/95

0438:

Strength: Bench Press 5×80 3x85x2 1+x90

WOD: PT – No Clock / If you want more turn all 50r into 100r! Choose wisely.

  • Run 1 mi
  • 50 abmat sit ups
  • 50 push ups
  • 50 walking lunge steps
  • couch stretch (1 min L-R x2
  • 50 squats
  • 30 V-ups
  • 4×15 sec. tuck sit hold
  • 50 pull ups (50/30/20) adv. Int. beg.
  • 50/40/30 leg levers
  • Run 800 m

Mobility 10 minutes

0437:

Not only do these 2120 girls run fast but they can brunch it up in style by post run time.
Not only do these 2120 girls run fast but they can brunch it up in style by post run time.

 

 

 

 

 

 

 

 

WU: Bergener WU x4 light to heavy then 5 min mobility work.

Strength: Not today

Skill Practice: P. Clean & Push jerk 15 min to work up to a clean 5RM (unbroken and no breaking grip from bar)

WOD: On the minute for 15 minutes.

  • 1 C&J @ 5RM load
  • LOTBB (1fers)

(LOTBB)  This will be progressive. Example: 1 min. 1 C&J 1 LOTBB 2 min 1 C&J 2 LOTBB 3 min 1 C&J  3 LOTBB……..  if you fail? rest for remainder of next minute the resume till end 15 min.Performing ONLY (2) LOTBB each remaining round. Post last successful round completed and load.

0436:

WU: 8 floor bridge, 6 tuck sits, mobility x5

Strength: DL 5×80 3x85x2 1+x90

WOD:  6 RFT

  • 6 DL 225/145
  • 12 Pull ups
  • 18 wall balls
  • 15 sec rest
  • Run 350 m run (you must touch blue wall upon return to bar)

0435:

WU: Ready Ready time. Get a rope and a barbell. Set up!

Strength: Press 5X80 3x85x2 1+x90

WOD: for time

  • 20 Thrusters 95/65
  • 70 DU
  • 15 Thrusters
  • 60 DU
  • 10 Thrusters
  • 50 DU
  • 5 Thrusters
  • 40 DU
  • 4 Thrusters
  • 30 DU
  • 3 Thrusters
  • 20 DU
  • 2 Thrusters
  • 10 DU
  • 1 Thruster
  • 5 DU

0434: Saturday

Scarlett and Kaili will be in attendance Saturday morning. Happy 6 months old little Scar Scar!
Scarlett and Kaili will be in attendance Saturday morning. Happy 6 months old little Scar Scar!

 

 

 

 

 

 

 

 

 

 

Job well done this week. We will get warm and stretch it out a bit!