This is a reminder for those of you that were members in June: I will have classes this Sunday at 2 and 3 pm for those of you that would like to come in. Please contact me to sign up for those two time slots.
-STANDARD WOD-
WARM-UP
(general)
21-5-9 rep rounds of:
Burpee Broad Jumps
Pistols (right leg)
Pistols (left leg)
(tight shoulders)
Kettlebell MOB
6-way Lacrosse ball MOB
YTW
(tight hips)
3 min Paleo Chair
6-way Hip MOB
STRENGTH
5×3 Back Squats @ 90%- rest 90 secs
*Note- These are based off of your 3RM from May
CONDITIONING
For time:
30 Kettlebell Snatches (55 lbs/35 lbs)
Run 800 meters
30 Kettlebell Snatches (55 lbs/35 lbs)
MOBILITY SESSION #71
-COMPETITION WOD-
BARBELL GYMNASTICS
5×3 Cleans off Blocks (just below knee) + 2 Push Jerks- heavy but fast, rest 60 secs
*Note- Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean
STRENGTH
*The Back Squats are based off of your 3RM from May.
1) 5×3 Back Squats @ 90%- rest 90 secs
2a) 3×5 Push Press- heavier than last week, rest 60 secs
2b) 3×5 Dip Squats @ 120% of 1RM Jerk- rest 60 secs
CONDITIONING
For time:
Run 800 meters
100 Kettlebell Snatches (55 lbs/35 lbs)
*Note- 50 each arm. Use any combination of reps to get there
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