WOD 05/02/16

8 Minutes of Calf/Hip/Shoulder Mobility (Click links for details)

A- WU- NFT- 200M Run @75% RPE
10 Air Squat
10 K.B. DeadLift (HBD)
5 Broad Jump
5 Goblet Squat
10 USSR K.B. Swing
5 Broad Jump
200M Run

B- For Time 40/30/20/10 of:
Box Jump Over (24/20″)
USSR K.B. Swing (2/1.5/1 Pood)
400M Run

C- BTN Jerk- 8 Minutes To WU +
1 @90% of 4/27/16 EMOM For 10 Minutes

Strength WOD

Warm-up
250M Row
2 Rounds
5 Each Leg Lateral Lunge
5 Each Leg Walking Lunge
10 Air Squat; (5 Min Cap)

Front Squat (10RM)
Take 15 minutes to hit one heavy set of 10, Aim for 75% of your 1RM

Back Squat (3×5 Reps across)
Same weight across. A good working weight will be 70% of your 1RM
15 minute cap

Bench Press (3×5 Reps across)
Same weight Across. A good working weight will be 70% of your 1RM.
15 Minute cap

7 replies

EddieS says:
05/02/2016 at 1:17 PM

back from vacation.

I will be at the box today from 6-8pm for everybody who asked me to get them a shirt or tank. The price for the T-shirts and tanks was $25.
Reply
- Tina D says:
  05/02/2016 at 1:48 PM
  
  Eddie-
  I won’t be at box till tomorrow- I can leave money then- $50?
  Reply
TambOt says:
05/02/2016 at 1:40 PM

I got cash for you Eddie!
Reply
EddieS says:
05/02/2016 at 3:31 PM

Yes $50 Tina I will leave shirts with tami tonight if you want just let me know
Reply
- Tina D says:
  05/02/2016 at 3:46 PM
  
  Thanks Eddie- that would be great! Marcos will probably be there
  Reply
Chris k says:
05/02/2016 at 3:38 PM

Oh man that looks like an awesome lifting sesh
Reply
wango says:
05/03/2016 at 12:06 AM

hopped into the wod after Strength session class
Metcon (Time)
For Time 40/30/20/10 each of:
Box Jump Over (24/20″)
USSR K.B. Swing (2/1.5/1 Pood)
400M Run – 17:38
Behind The Neck Jerk (1 @90% EMOM for 10 min) – 185
Reply

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