WOD

WOD: 3-6x 400m. Repeats. 1 min rest between efforts. *continue until time falls off by more than 5 sec. **If you rowed for the 5k test, then row this instead of run. Can’t remember? click here

Sat. June 20. 8a-10a Open Gym with Andrea All Day: Strength in Our Streets. https://www.crowdrise.com/strengthinourstreets2015 Sun. June 21. Happy Fathers Day! Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility

“These (Gymnastics) improvements are not always as obvious as a 10-lb. snatch PR, and gymnastics training is often frustrating because some skills seem so difficult as to be impossible. But small improvements provide a subtle yet rock-solid foundation for every aspect of your training, and there’s value in using appropriate progressions and spotters to work

WOD: For time: alternating between bb complex & row 5-4-3-2-1 reps for time: Barbell Complex= 1 power clean + 1 Front squat + 1 shoulder-overhead (105,155) 25-20-15-10-5 calories on rower. EX: 5 reps barbell complex, 25 calories, 4 reps barbell complex, 20 calories, ext.. *scale to a weight that is challenging enough to do single

WOD: Teams of 2 alternate through these movements/stations for max distance/weight & reps: Each station will be completed for 1 min, with a 1 min rest after each station. Rotating through for 4 rounds total/24 min, including rest. station 1: Sled push 25m. down, 25m. back. Team chooses load before beginning to accomplish max weight

WOD: A. Clean (power and full) + Jerk skill work. B. EMOM x 10 min. Clean and Jerk *add weight ~Every Other Minute Begin with 2-3 reps the first few min, then as weight progresses, do fewer reps. Build to a solid heavy single by the 10th min.

Sat. June 13. 8-10a: open gym. 10-11a: olympic lifting. 10a-2p: Fundraiser car wash! https://www.facebook.com/events/338002452990864/ Sun. June 14. Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

WOD: A. Row Technique B. Each distance for time, with 2 min rest between efforts 1000m. 800m. 600m. 400m. 200m.

Back to a normal schedule WOD: For time: 21 Dips, 21 Hang power clean (95/135#) 15 Dips, 15 Hang power clean 9 Dips, 9 Hang power clean