So you ate really really really bad huh?
8am
Choose 1-
Row 5k
or Row 10k
9am mobility
10am- Calorie blaster Partner wod
45 Minute amprap, go up the ladder
Bike or rower cals (mix it up) and burpees
Split burpees and cals however you want, but run together.
2,2 run 200 together
4,4, run 200 together
6,6, run 200 together… you get it
NO 5Am Or 6Am Wod today. First class is Fit class at 9am. then normal schedule the rest of the week.
Coach led warm up with a review of the med ball clean
12th Round of Squats and Milk
Then Wod is
3 rounds for time of:
50 medicine-ball cleans
Run 800 meters
Men: 20-lb. ball
Women: 14-lb. ball
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Post time to comments.
Compare to 140614.
Related:
• CrossFit WOD 180512 Tips With Rory McKernan
• The Medicine-Ball Clean
Scaling
This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.
Intermediate Option
3 rounds for time of:
40 medicine-ball cleans
Run 800 meters
Men: 14-lb. ball
Women: 10-lb. ball
Beginner Option
3 rounds for time of:
25 medicine-ball cleans
Run 600 meters
Men: 10-lb. ball
Women: 6-lb. ball
Come one, come all to the 3rd Annual Bill Sheehan Turkey Sandwich 5k! The gym is CLOSED so don’t go there!
Be at the Suncoast Trail parking lot at State Road 54 and The Suncoast Expressway promptly at 8am to participate. We are starting at 8:15 whether you are there or not.
We run the Suncoast trail, 1.5 miles out and back. Turn around is clearly marked. We have a good crowd every year. Don’t miss out!
**************The 3rd Annual Bill Sheehan Turkey Sandwich 5k will be happening tomorrow morning at 8am on the suncoast trail. A lot of people show up every year. Don’t be a loser and miss it this year*************
We meet in the Suncoast Trail Parking lot at Hwy 54 and the Suncoast (Veterans) We start at 8:10 sharp. Tifton is last years champion. We mark the turnaround the night before.
Warm up
4 Rounds
5 pull ups
10 push ups
15 squats
Review the Split jerk
0-2 Minutes 10 jump and land in the split, no bar
2-4 Minutes 10 split jerks with an empty bar
Strength
Build to your heaviest split jerk from the rack. You can drop the bar after the split jerks, have your gym buddy help you re-rack it.
Wod-
15 Minute Amrap
21 Cal Row
7 Split Jerks 155/105 (or push jerks)
14 Burpees over your bar
40 perfect, perfect perfect air squats then
Squats and Milk. session 11.. You know the drill. 15 minutes to finish
Wod
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups
Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180511 Tips With Rory McKernan
• The Dumbell Press
Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.
Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups
Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses
Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows
Men: Use 2 20-lb. DBs for presses
Women: Use 2 10-lb. DBs for presses