Yo! Yesterday sucked. Just flat out...sucked. Definitely had to work to beat that time cap. You guys all did great and pushed yourself as always! Let's keep up the good work and keep this week going strong. Also, we will be starting up an athlete track for all of those that want to up their game a little. It will be coming soon as I do some fine tweaking to it and getting the kinks figured out. Stay tuned for more details!
GYM PROGRAM
Warm-up
4 Rounds
:15 Dislocates
:15 Mountain Climbers
:15 Straddle Plate Jumps
:15 Rollover to V-sit
Mobility
Roll Back - 1min
Roll Quads - 1min/side
Athlete's Choice - 3min
Skill/Strength
Tabata Hollow Body Rocks
Tabata Handstand Holds
Tabata Superman Holds
Tabata Pull-up Holds
*Tabata's switch from one to the next with a :10sec break. Pull-up holds are held at the top of the pull-up position for as long as possible. Use bands or rings as necessary.
WOD
AMRAP in 8min
5 T2B
10 Box Jumps (24/20)
15 Slam Balls (30/20)
OLY CLASS
EMOM for 8min
1 Clean High Pull (2sec pause at the knee)
1 Hang Power Clean
*Power Clean done after the High Pull without dropping bar.
EMOM for 10min
2 Push Press
2 Push Jerks
EMOM for 8min
1 High Hang Power Clean
1 Push Jerk
Working on putting together our Clean and Jerks for Oly Class this week. Be sure to show up to get some good practice in. See you then!
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