Warmup
Double unders 7 sets of 20.
If you don't have doubles, practice backwards
Run 800m
10 Squat Clean and Jerks
Run 400m
5 Squat Clean and Jerks
Run 200m (around the building)
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Strength
Back Squat
5-5-5
Metcon
50 Pullups (try for Chest to Bar, scale as needed)
50 Burpees
The weather has been so bad, but tomorrow looks like a nice day to get outside and run.
Warmup
Do as many repetitions as possible of wallball shots. Any pause at the stop or bottom or a drop will end the event. Misses of the target will not terminate the event, but they will not be counted, so AIM! Can anyone get 50?
WOD
"Michael"
3 rounds for time of
800m run
50 back extensions
50 situps
Strength
Press Cluster x3
Clean, then shoulder press, push press, push jerk, split jerk, behind the neck jerk
Metcon
4 Rounds, for time3 Snatches
10 Overhead Squats
15 Knees to Elbows
Guys use 95, Gals use 65
This one's for the board. Current gym record for Cindy is Mike with 25 rounds. Best by a Member is Louis M with 20. 20 rounds is firebreather in the making.
You get a choice. Choose wisely.
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
or
"Mary"
As many rounds as possible in 20 minutes of:
5 Handstand Pushups
10 One Legged Squats
15 Pullups
"Exponential"
7 rounds for time;
5 squat clean thruster
10 toes to bar
(each round, the weight for the thruster increases by 10#, it is the athletes responsibility to change the weight per round, clips and weights will be provided; toes to bar is part of shoe touching the bar starting from a dead hang; thruster starting weight for guys is 95# increasing to 155# by 7thround, gals starting weight is 45# increasing to 105# by 7th round)
Scaling will be in effect. We will use your set the bar low, and work up to your best possible lift.
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