Thurs 5-15

may10_007

1. Go-To Breakfast Idea : Sweet Potato Hash
2. How to Do the Perfect Burpee
3. Foam rolling: it hurts!
4. To help you with your squat today… How to Get Hyped for a Lift

 

9 New Visitors This Week. 6 New Members This Week. Why Don’t You Give Us A Try:
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Strength
Split Jerk (5×2 80%)
Overhead Squat (5×5 80%)

AAL Testing Metcons (Time)
1: 4 Person WOD
AMRAP in 12 Minutes
Start with 4 players and 1 person working at a time switching anytime, but every 4 minutes you have to remove 1 player from the workout until you have 2 people left for the last 4 minutes.
0:00-4:00 – 4 Players
4:00-8:00 – 3 Players
8:00-12:00 – 2 Players
25 Wallballs 20/10lbs to 10′ mark
25 Toes To Rings

2: 4 Person WOD
15 min timecap
3 people must do their individual section, the 4th member is a floater and can help out with any person’s part of the WOD. Relay, meaning first person completes part A before second person can start part B.
Member A. 3 rounds 21 front rack lunges 75/55, 21 box jumps 24/20.
Member B. 3 rounds 21 snatches 75/55, 21 thrusters 75/55
Member C. 3 rounds 21 shoulder-2-oh 75/55, 21 Box Jumps
Member D. Floater, can help with every section

3: 4 Person WOD
Partner Carry 100ft then:
5 power cleans
10 bar over burpees
5 hanging squats cleans
10 bar over burpees.
Use partner carry to start each round but the person being carried has to do that entire round.
Weights:
135/85 round 1
165/105 round 2
165/105 round 3
185/125 round 4

4: 4 person WOD, split into partners
First 2 players complete 400m Run Together & 100 DU’s
Next 2 players complete 30-20-10 Pullups/HSPU to 1 abmat
First 2 players complete 10-20-30 Pullups/HSPU to 1 abmat
Next 2 players complete 400m Run Together & 100 DU’s