Tuesday May 23, 2017

(Maryam is doing good working on her back leg position during this split jerk.  There is still room to grow, but making a conscious effort to change a movement pattern is the beginnings of magic in the making.  And just look at those locked out arms… beautiful!)

Strength Session:

Front Squat

5 sets x 5 unbroken reps @ 50% of your 1RM

**Each rep will have a 2 second pause on the bottom. Make sure you count “1-1000, 2-1000” and then stand back up.  Work on your technique while in the bottom and getting out of the “hole.”


Level 2 WOD:

AMRAP in 11 minutes:

Run 200m

11 Deadlifts (135,95)

6 Push Press (135,95)


Level 1 WOD:

AMRAP in 11 minutes:

Run 200m

11 Deadlift (95,65)

6 Push Press (95,65)



Part A:

7 minute AMRAP:

Run 400m

21 Eye Level Kettlebell Swings (70,53)

Rest 3 minutes


Part B:

TABATA Push Press (45,35) (Your score is the lowest number of reps on any given round)

Rest 2 minutes


Part C:

AMRAP in 4 minutes:


Level 2 MODS:

MOD 1: (115,75)


Level 1 MODS:

MOD 1: (75,55)