Today July 18th we go to be induced to have this baby!!! So please keep me and my family in your prayers. Will post pictures asap as well. Thanks for all your support and generosity you all have shown us. We can’t say enough what a blessing each of you have been in our lives.
**We will still have the LUNCH WOD (Amy will teach this week)
AMRAP in 4 minutes (x 3 rounds) of:
-Run 1 lap
max double unders in time remaining. (scoring du only)
rest 4 minutes btw cycles
minute 1: 20 kb twist( can modify # if needed)
minute 2: bar muscle ups 2-5 ( modify # and movement if needed/ ctb/pu/ pu progression/ strict pu etc.)
20 minuts to work to today’s heavy set.
-powerclean right into jerk then ease to shoulders to perform an at depth back squat
Thrusters, 95# / 65#
compare to oct. 25th 2015
With a partner complete:
3 Rounds of:
60 Kbs (35/53)/ while partner holds plank
60 goblet squats/ while partner holds wall sit
60 goblet lunges/ while partner holds 1 arm side plank
60 ttb/ while partner holds kb (any position)
*wall sits must be 90 degree angle
*side plank you can switch arms
*kb hold can be any position but can’t prop on anything like shoulders, knees etc. arms must be in extension
**KB CAN NOT TOUCH THE GROUND d – 5 BURPEE PENALTY PERFORMED IMMEDIATELY
**30 MIN CAP
24 MINUTE AMRAP WITH A PARTNER COMPLETING FULL ROUNDS OF:
-10 Powersnatch (55/75)
-10 Wall balls (14/20_
-10 box jumps (20/24)
*each partner completes full round before next person goes.
Max Effort 5k Run
YOU WILL TURN DOWN HALL STREET ON THE RIGHT , RIGHT BEFORE SAVE A LOT. THAT WAY YOU WILL MAKE A LOOP INSTEAD OF A BACKTRACK RUN. YOU WILL RUN THROUGH DOWNTOWN.
*compare this route to April 15th, 2016. Make sure you turn down Hill Street it is the very last road before the trailor.
**If your wanting to stay at gym the 5k = 10 laps + 200 meter run
Max Effort 5k Row
On the rower it’s 5,000 meters
5 x 2
building sets of strict shoulder press
*no leg bend
12 MINUTE AMRAP OF
-5 STO (65/95) (95/135)
-7 BACK SQUATS (same as sto)
-150 METER RUN
FOR TIME COMPLETE:
10/20 is the rep scheme.
doubles = singles x 3 or modified to x 2
Max Effort 500m Row
make sure your warmed up before attemping max effort.
either work the skill set or going 3-6 climbs no time component.