Warm-Up: 3 x 10 PVC pass-throughs, 5 squats, handstand walk or bear crawl, 5 push-ups, 5 hollow rocks, 10 one-legged forward-backward hops, each leg, 100-meter run
Michael. Such a nice guy; polite, a gentleman, and quiet. That was my initial impression when he joined CF Jag in Sept of 2012. Tall and lean by nature, weight loss was not one of Michael’s goals. He wanted to get stronger and in better overall shape. He quickly took to the
Skill: 5.5.5.5.5.5 sets of front squat. Build to a 5rm on the sixth set.
WOD:
12 Minute AMRAP
5 box jumps 24/20
10 KB SDHP 70/53
15 Russian KB swing 70/53
Post weight and reps + rounds
WOD:
12 Minute AMRAP
5 box jumps 24/20
10 KB SDHP 70/53
15 Russian KB swing 70/53
Post weight and reps + rounds
What happens when you are the only kid that shows up to the Saturday class?
You get personal trained by a World Record Holding Powerlifter!
Congrats to Spencer on PRing in his deadlift! 100 lbs!!
In teams of four, once clock starts KB (53/35) cannot touch the ground. Five minute stations with one min rest between – for reps.
Goblet squats
Walking KB OH lunges (arm locked out overhead, each leg counts individually)
Swings
Goblet squats
Walking KB OH lunges (arm locked out overhead, each leg counts individually)
Swings
WOD: Three rounds – one min at each station, 1 min rest between rounds
Row for cals
Wall balls 20/14
SDHP 75/55
Box jumps 20"
Push press 75/55
Post total reps
Row for cals
Wall balls 20/14
SDHP 75/55
Box jumps 20"
Push press 75/55
Post total reps
A) CF Metcon
B) Bent over barbell row 5 x 5, focus on form, not ego. Do not post your weight.
B) Bent over barbell row 5 x 5, focus on form, not ego. Do not post your weight.
Skill/Strength: Split Jerk
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
WOD:
Four min AMRAP
5 Cleans 155#/115#
5 HSPU
Three mins rest
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
WOD:
Four min AMRAP
5 Cleans 155#/115#
5 HSPU
Three mins rest