Weekly Programming for Monday(6/2) through Wednesday (6/4) I want to thank everyone who participated the cookout on Friday. I hope you had a chance to get some fun with some good food outside the box. I want to give a special thanks to the Arnolds for being awesome hosts. Thanks guys. Heres the first half of this weeks program. Were getting this week started off with a BANG (or a splash)!!! Tuesdays workout is meant to take most of the class and can be scaled in any fashion, so ask your coach on how to do that. See ya in class. 6-2-14 Monday Burgener warp-up, then Snatch Complex: OTMx10 Power Snatch + OH Squat + Hang Squat Snatch + OH Squat (75#/50#) Partner Wod 3 rounds for time: 1st partner burpee broad jumps from wall to grass 2nd partner burpee broad jumps from wall to grass 1st partner burpee broad jumps back to wall 2nd partner burpee broad jumps back to wall Both partners flip tire toward grass and back (part of the tire must touch the yellow line before going back) Post times to board. _________________________________________ 6-3-14 Tuesday 1) SLOWLY for time: (focus on technique and have fun) 800m Run 10 MUs or 10 Banded MUs from low rings 30 (15/15) Pistol Squats or 60 Narrow Squats 400m Backwards Run 10 Bar MUs or 10 Banded MUs from low rings 30 (15/15) Pistol Squats or 60 Narrow Squats 200m Side Shuffle (100m going left/100m going right) 2) Accessory Work: 2 rounds NOT for time of: 5 Glute Ham Raises 10 Hip and Back Extensions 20 Hip Extensions Post times to board. _________________________________________ 6-4-14 Wednesday 1) Skill: HS walks 4 x 50 with 1 min rest between sets or HS elbow or shoulders taps 5 x 20 or HS Lunges 5 x 6 with 10 sec hold each lunge 2) Metcon: OTM-30 Even: Max Row for entire minute Odd: 7 Front Squats (95#/65#) Post total number of calories as score. Id rather be a failure at something I love than a success at something I hate - George F. Burns If you do what youve always done, youll get what you always gotten - Tony Robbins
Posted on: Sat, 31 May 2014 23:48:31 +0000