Sunday Funday at 10am

Coach Jordon is going to crush you with a wod that takes up the entire chalk board.

Happy 40th Alison!

Endurance at 8- Coach Bernie is going to mix it up this week!
mobility at 9
bootcamp at 10

Same warm up all week

Strength-
Deadlift 5,5,5,5,5, – If you look like a dog pooping you are doing this wrong.. no rounded backs. drop weight, get the form, have someone video you, get that back locked in and then add weight.

Wod-

“Diane”
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

*Wod’s are not the time to practice handstand push ups. Absolutely no crashing on your heads.  Handstand push ups are a skill we will be happy to teach you, but not during the middle of a wod. There are progressions to everything depending on where you are at. A handstand hold might be the first progression we use for someone, but handstand push ups off the box are what we might use for someone else.

A little reminder as we finish out the test week. We all fall off track.. we all hit bumps in the road.. when I don’t do as well as I like at anything I always think of this quote. Whether its diet, business, workouts, or anything. You know what you have to do to get better next time we do these wods in 8 weeks.. now do it!!

“Do. The. Work. Every day, you have to do something you don’t want to do. Every day. Challenge yourself to be uncomfortable, push past the apathy and laziness and fear. Otherwise, the next day you’re going to have two things you don’t want to do, then three and four and five, and pretty soon, you can’t even get back to the first thing.” Tim S. Grover

Warm up is the same all week

Strength-
Front Squat-5,5,3,3,3,3- Go heavy.. next week we are finding 1 rep max, then going back to higher reps after that.

Wod-

“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

Same warm up as all week

Strength- Power Snatch
30 minutes to build up to a heavy 3 reps.. You can reset between reps, but don’t take longer 5 seconds.
You should be sweating and practicing with and empty bar before you think about weights on. If you go through this in less than 30 minutes you went way too fast.

Wod- Isabel
30 Power Snatches for time 135/95

*we will run through this wod twice- partner with someone and count their reps/encourage them. Then switch and they can count for you.