Thursday
WARM UP: Agility drills wall Climbs/walkouts Wall Balls Kettlbell Swings and snatches/1 arm swings. Box Jumps Walking lunges. Then STRETCH and MOBILITY
WARM UP: Agility drills wall Climbs/walkouts Wall Balls Kettlbell Swings and snatches/1 arm swings. Box Jumps Walking lunges. Then STRETCH and MOBILITY
WOD AMRAP in 10 minutes of: 10 Thrusters 65/45lb 10 pull ups Post loads and times to comments….
MAX EFFORT/Skill Development: Turkish Get UP WOD 10,9,8,7,6,5,4,3,2,1 rep rounds of: Kettlebell Clean and Jerk Right arm 55/35lb Kettlebell Swing 55/35 Kettlebell Clean and Jerk Left arm 55/35lb Post loads and times to comments….
MAX EFFORT Back Squat 5,3,1+ Box Jump 3,3,3 (@80% max) WOD 4 rounds for time of 10 Chest to bar pull ups 15 burpees Post loads and times to comments…..
Open Gym from 9:30am until noon…. Work on something. Do post 14.3 mobility. Work on a MAX EFFORT Front Squats? You know you suck at something so come in and get busy!
Here it is: Workout 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch
Mobility Agility drills Conditioning: Every minute on the minute for 15 minutes do the following High knees 100 feet (down and back) Tapioka Crossovers 100feet (down and back) rest remainder of minute if any
MAX EFFORT Push press 5-5-3-3-3-1-1-1-1-1 reps MOBILITY… Work on any deficiencies you may have.
ROW CHALLENGE: 21,000m by the end of March. This challenge was started NOT so you can just paddle your way through it, but so you have a direction to stimulate your cardiovascular respiratory endurance. If you normally row a 500m during a WOD in about 2:10 then you should not be rowing your 1000+ meters
Skill Development Squat Clean Hang Squat Clean WOD 10,9,8,7,6,5,4,3,2,1rep rounds of Hang squat Clean 135/95lb Burpees Post loads and times to comments….