5.20.16

Warm up

Every 2 min for 6 min 30/24 cal row

Every 3 min for 9 min 2 rounds of Mary or 3 rounds of Cindy 

Mobilize/RomWOD

A) back squat

5 X 20 reps. That’s 5 sets of 20. No belt. No lifters. No knee sleeves. All sets same weight. 

B) 50 burpee bar muscle ups (overall the goal is to get work done but, if you have a bad movement habit don’t reinforce it by not addressing it.)

12 min cap

C) class. TTB in class skill. Take note of this as some of you will struggle on Bar MUs if you do ttb first.

5.19.16

Active Recovery

10 min EMOM

:30 on/:30 off bear crawl

Mobility

5 rounds

1 k row 1:50-2:05/2:00-2:15

15/10 cal assault bike(sprint-ish)

:10 Free Standing Handstand Hold

5.18.16

Warm up:

5 min easy row + 6 cal every :30 for 5 min

Mobility

A) class

B) Deadlift – Warm up then, 70% x 3 reps, 80% x 3 reps, 90% x 3+ reps.

C) run 1 mile+60 pullups in as few sets as possible. 3 sets max. Priority is to complete pullups. Secondary is time. Notate both.

5.11.16

Warm up; ski erg 1250 m

Mobilize

A) class 

B)Strength: Deadlift 

75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

C) 15 muscle ups for time… 5 min cap.

D) tabata row+4 min rest+tabata row

5.10.16

Warm up:

10 min emom of Cindy 

A) class

B)Strength: 

 15 min emom
 5 rounds – Every 60 seconds, perform:
-1x clean + 1x front squat + 1x jerk (70%)
 5 rounds – Every 60 seconds, perform:
-1x clean + 1x front squat + 1x jerk (70% + 5kg)

5 rounds – Every 60 seconds, perform:
-1x clean + 1x front squat + 1x jerk (70% + 10kg)
C) 10 min emom

7 strict CTB pullups/7 strict pullups 

D) 3 sets of max false grip ring pullups