Thursday, May 9, 2019

Thursday, May 9, 2019
This WOD will be a little different then what we have done in the past. Class will start together at 5 minutes after the hour and we’ll just click thru quickly together. Get your equipment and space ready and then we’ll kick-off Boot Camp style.
 
Warm-up:
  • 200 SU
 
then Tabata – 3 rds
  • Goblet Squat Hold 53/35
  • Pigeon Pose Left
  • Pigeon Pose Right
 
then 2 rds
  • 10 Romanian DL 45/33
  • 10 Thruster 45/33
 
Core:
Tabata – 3 rds
  • Forearm Plank
  • Right Side Forearm Plank
  • Forearm Plank
  • Left Side Forearm Plank
 
MetCon:
10 x 1 min. rds. + 1 min rest
  • 30 DU or 75 SU
  • max rep Power Snatch 95/63
 
 
 
Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 70% EMOM
  • Speed Sumo DL 10×2 70% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.