0511:

WU: Bergener Warm Up PVCx2 BBx2 OHS 2X10 BB HANG SQUAT SNATCH 5X2

STRENGTH:

WOD:

  • 2 Position Squat Snatch – 1 from the floor 1 mid thigh

Take 10  minutes to warm up to the workload. Then 10×1 Make sure bar is moving fast with proper form. Coaching staff will also offer demo of “How to miss the lift” Get in the box and and have fun. No clock today.

0510:

WU: 5 min

STRENGTH: Push press 3×10 90% (P)

WOD: 13 min Amrap

  • 1+ DHPU
  • 10 box jumps
  • 15 DU 45 SU

Who needs a Jump rope? We are putting in another order with RX ropes. Find Dan for details.

0509:

WU: 5 MIN

STRENGTH: DL 5X2 @ 90

PULL UPS 1+ rep from last week. On minute for 5 min w/ 1mississippi hold at lockout.

WOD: 15 min Amrap

  • 5 hang power snatch 115/85/53
  • 10 HRPU
  • 15 squats
  • 100 m run (2nd speed bump)

0508:

WU: dm

STRENGTH:

  • b. squat 5×3 //70
  • muscle snatch 5×2
  • 2 position clean 5×2
  • 3×15 b. extension
  • 4×15 anchored leg raises

If you must Met-Con:

  • 50 push ups
  • Zapo run
  • 50 Leg raises
  • 1000 m
  • 26 med ball get ups

0507: Team Chipper

WU: med ball partner warm up.

STRENGTH: Saturday morning

WOD: Team Chipper Teams of 2. One works the reps while the other runs 200 m.  Move thru each exercise in order. Find a partner that is compatible in DHPU total. For time:

  • 100 wall balls 20/14
  • 100/70/30 DHPU hit your 50% each bout on bar.
  • 100 GTO 75/53
  • 400 DU 800 single unders
  • 20 Team burpees

 

20 team burpees

0506:

WU: 5 – 10

STRENGTH:

WOD: For recovery

  • 800 m run
  • 25 knuckle push ups
  • 400 m run
  • 100 (4 ct) flutter kicks
  • 400 m run
  • 100 squats
  • 400 m run
  • 50 abmat sit ups
  • 400 m run

Static stretch 30 sec each for 2 cycles

  • Lying hamstring (straight knee)
  • Lunge
  • Butterfly
  • Straddle
  • Modified Pigeon Pose
  • Modified Hurdler’s Stretch