Warm-up:
Row 250m
10 Wall Ball
10 Box Jump
10
Skill: Push Press based on 90% 1RM, do 5@75%, 3@85%, 1+@95%
WOD:
Happy Birthday Crystal!!!!!
7, 17, and then 27 rep rounds of:
Box jump, 24/20 inch box
Push Press 115/75lb
Wall Ball 20/14lb
Post time to comments.
Warm-up:
10 Inchworms with Spiderman
10 Passthroughs
10 Broad Jumps
20 Lunges
Skill: Broad Jump
WOD:
For time:
Broad jump 50 yards counting the number of jumps
Then
Lunge that many times alternating legs, maximizing Stride
Tuck jump that many reps
Squat that many reps
Post number of jumps and total time to comments.
Warm-up:
250m Row
10 Passthroughs
10 KB Swings
10 DB Shoulder Press
10 MB Clean
Skill: Power Clean 3-3-3-3-3 Find a new 3 Rep Max!!!!
WOD:
“Gwen”
15-12-9
Clean and Jerk
Pick a weight that you can do 15 clean and jerks in a row, touch and go only. You can rest once you’re done with each set, but if you let go of the bar or rest to long on the ground you have to restart that round. Post loads and times to comments.
Warm-up:
15 DU’S or 60 singles
10 Situps
10 KB Swings
5-8 min shoulder and Hip Mobility
Skill: Double Unders
WOD:
“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Scale as needed, if you don’t have du’s do 4:1 singles. Post times to comments.
Warm-up:
25 yd high knees/butt kicks/Carioca/sprint/back pedal
200m run
10 Passthroughs
15 PVC OVH Squats
10 Inchworms with Spiderman
5 Pullups
Skill: Front Squat Based on 90% 1RM, do 3@70, 3@80, 3@90%
WOD:
Back squat, bodyweight, 21 reps
Run 200 meters
Front squat, 2/3 bodyweight, 21 reps
Run 400 meters
Overhead squat, 1/3 bodyweight, 21 reps
Run 800 meters
Scale as needed, post loads and times to comments.
Happy Memorial Day!!!!
Warm-up:
25yd high knees/butt kicks/Carioca/sprint/back pedal/bear crawl
5 Burpees
10 Situps
20 Lunges with Hands overhead
Skill: DU’s
WOD:
AMRAP 20 min
5 Burpees
10 One arm DB OVH Lunge
15 Double Unders
Alternate arms on Lunges each round or do 5 steps each arm. Scale as needed, post rounds and partial rounds to comments. If you don’t have Double Unders do 4:1 singles.
Warm-up:
Row 250
10 Inchworms with spiderman
10 Passthoughs
10-15 sec Samson stretch each leg
10-15 sec pigeon pose each side
KB Deadlift 5
KB SDHP 5
Skill: Sumo Deadlift High Pull
WOD:
Sumo Deadlift High Pull 3-3-3-3-3-3-3 Find a new 3 Rep Max!!!!!!
Scale as needed, post loads to comments.
Meal of the Day Paleo Table
