Thursday May 4, 2017

(Great photo by Amber of Linda and Brie knocking out their tire flips for the Summer Prep Challenge. So good to be able to get back outside and move some heavy stuff around!  Way to go ladies!)

Strength Session:

Squat Cleans

5-3-2-1-1

**Your set of of 5 will be at 75%, Set of 3 and 2 will be at 85%, Sets of 1 will be at 95% and perhaps a new 1RM.

 

Level 2 WOD:

2 rounds for time:

10 Deadlifts (315,215)

20 Deficit Handstand Push-ups (Men-hands on a 45# plate, Women- hands on a 25# plate)

30 Front Squats (95,65)

 

Level 1 WOD:

2 rounds for time:

10 Deadlifts (225,155)

20 DB Push Press (35,25 in each hand)

30 Front Squats (45,35)

 

BOOTCAMP:
AMRAP in 14 minutes:
10 Stone Shoulders (115,70)
20 Push-ups
30 Air Squats
 
**modify as needed

 

Summer Prep Challenge:

Run 1 mile for time

**write your score on the whiteboard

Level 2 MODS:

MOD 1: DL (275,195), Lower Deficit HSPU

MOD 2: DL (255,175), Regular HSPU (full ROM.. no abmats)

 

Level 1 MODS:

MOD 1: DL (205,145), DB (25,20 in each hand)

MOD 2: DL (185,125), DB (20, 10 in each hand)