Alternating Tabata intervals as follows.
First
Sumo Deadlift High Pulls and Burpees
(20 seconds of SDHP’s. 10 seconds of rest. 20 Seconds of Burpees repeat x 8)
rest 5 minutes
Then
Medball Sprawl to Overhead and Box Jumps
21 minutes including the rest period.
Tomorrow: DT
Open Gym 10 to noon. Do your own thing, make up a missed WOD, work on a weakness.
For time, as written:
100 Step ups (alternating single leg. Box/tire)
100 Situps
50 Wallballs 20/14
50 GrassHoppers
25 Shoulder Press 95/65
25 Pullups
So pleased to see movement in the right direction. If you could pick one aspect of human movement to perfect, you would be well served by selecting the squat. Whether your goals are ambitious athletic or mild functional improvement, squat well and you have taken a great first step towards said goal. And let me say that as a group, we are getting VERY good at squatting things. Among many good performances, Jacqui and Kathleen, Marcos and Sean stood out in the sets of 20. I was very psyched to see Amber, who at 5’11” and (I’m guessing) 130 has long levers which dont favor squatting heavy weight, hit 125 x 1. Wendy broke into the triple digits for the first time. Dont even get my started on Jessica “Born to Squat” K. who has been on a tear lately. Well Done ALL. If you’ve never squatted to 20 reps the way I asked before, you will assuredly improve the next time.
Strength- Back Squat 20-10-5-1 Bias towards the 20 rep set.
Work- AMRAP in 12 minutes of 12 Burpees, 12 Kettlebell Swings 24/16, Farmers Walk with your Kettlebell 100 m. Score is total reps of burpees and KB swings.
Thai Boxing at 6, 12 noon and 6pm.
At all classes the wod is as follows
First, For Quality
25 GHD Situps
Then For Time
10 Rounds of
10 Strict Pushups
10 Sumo deadlift High Pulls with the Kettlebell 24k/16k
Then For Quality
25 GHD Back Extensions
STRENGTH/TECHNIQUE
2×5 Hang Squat Clean @ 50-60% of your 1 rep max
2×5 Clean Pulls @ 90% of your 1 rep max.
2×5 Cleans at 75 % of your 1 rep max
If I squat clean 220×1, I perform the Hang Squat cleans at roughly 110 to 125. I perform the clean pulls at 200 and the full movement cleans at 175-185.
WORK
Run 1 mile for time.
We reviewed this skill last week. Here’s a chance to apply it.
AMRAP in 20 of
5 Pistols (rxd is below parallel with no target. Scale with a target or with band assistance)
5 Chest to bar strict Chin ups. That’s both palms facing you. Guys on the high bar, no exceptions please. The bar’s width is meant to be a factor.
5 Handstand Pushups. Scale to top half only or, if necessary to a strict barbell shoulder press.
