Tuesday
“Karen” – with penalties 🙂 150 wallball for time. Each time you drop the ball on the floor, complete a 400m. Run (20 min cap) *ball can be held at chest for rest, but cannot be dropped onto floor.
WOD
Monday
P1. 15 min Time Cap Work up to a 3 rm power clean (touch and go reps) no more than 8 sets. Post 3 highest completed sets. P2. 3 rounds for time 5 power clean (80% of todays 3rm) 50 double-unders (scale to 1/2 du-25, or 3x singles- 150)
Wednesday
“Running Christine” 400 meter run 12 Bodyweight Deadlifts (scale 55% 1RM) 15 Box Jumps (20″)
Tuesday
WOD: 21 Deadlift (135,225) No more than 60% of 1rm., 800m. Run 15 Deadlift, 800 m. run 9 Deadlift, 800m. run NUTRITION: Why eating animals makes everything easier “By converting to an animal fat-based metabolism, you are returning to the ancestral human fuel source. And the best way to switch to fat burning is to start
Monday
WOD: P1. Dynamic Effort shoulder press. 8×3 @ 65% on the minute. touch and go reps. P2. 21-15-9 reps for time: Dips(with turnout on rings), Burpees
Friday
WOD: P1: Power Clean progression pulling, Burgener warmup, hang power clean and landing positions, power clean P2: 8×3 of light-moderate weight, touch-and-go power clean GOOD POSITIONING THROUGHOUT We’re going to be at the Farmers Market on Saturday, June 16 from 9:00am – 1:00pm. NO Saturday WODS or Olympic Lifting
Thursday
WOD: P1: Max Effort Shoulder Press. WU in sets of 3 reps for 3-5 sets or until weight gets heavy switch to heavy 4×1 (90-100% of 1RM) Go for new 1RM if positioning feels good and you feel strong P2: 1 mile run for time We’re going to be at the Farmers Market on Saturday, June
Wednesday
WOD: “Hope” 3 rounds for time: Burpees Power Snatch (55,75#) Box Jump (20, 24″) Thruster (55,75#) Chest-to-Bar Pullup In this workout, move from station to station after 1 minute. Each round is 5 minutes with a 1 minute break allowance before starting again (if you want it). The clock does not reset or stop between
