Flexibility: 2 rounds 20 Swinging Plank 20 Supermans 1:00 Pancake split (as best you can) (http://gymnasticswod.com/content/pancake-split) Strength: 15:00 EMOM 1st 5 Min: Muscle Ups 2nd 5 Min: C2B Pull Ups 3rd 5 Min: Pull Ups (C2B, Pull ups and Ring Rows if athlete does not yet have Muscle Ups) Lowest Reps for each movement = Score Metcon: 5 rounds 40 Double unders 30 Air squats 20 Push Ups 10 OH Lunges w/ Axle Bar (105/65) Strength Class: Rack Pulls 5-5-5-5-5 @ 80% 10:00 of midline stabilization work 20:00 of Mobility Coach Steve is on vacation this week. Please Contact Coach Nicki (519-317-5729) if you have any questions. Enjoy!
0 Comments
Strength: 20:00 E2MOM High Hang, Low Hang, Full Snatch MetCon: For Time: 1 Clean and Jerk, (225#/155#) 100 Ft. Plate Push (45/25) 2 Clean and Jerk, (205#/145#) 100 Ft. Plate Push (45/25) 3 Clean and Jerk, (185#/135#) 100 Ft. Plate Push (45/25) 4 Clean and Jerk, (155#/115#) 100 Ft. Plate Push (45/25) 5 Clean and Jerk, (135#/95#) 100 Ft. Plate Push (45/25) Coach Steve is on vacation this week. Please Contact Coach Nicki (519-317-5729) if you have any questions. Enjoy! |
Archives
March 2020
Categories |