Monday, June 3, 2013
BACK IT UP
Warm up: 250 m row; hip/quad mobility; 10 kb swings, 10 kb goblet squat, 10 kb goblet lunges w/ raise, 10 spiderman lunges, 10 push ups
Skill Focus: Back Squat
Warm up as needed and then. . .
Back Squat
4 x 4 @ 80% of 1 rm + 2.5-5# more than 5/23
WOD:
25. 20. 15. 10. 5 of:
KB swings 53#/35#
Goblet lung w/ kb weight (1 rep is 1 leg)
Up-downs (burpee w/out push up)
For time
It's the first of June and time to recap the Shout Outs & Goals met the past 2 months. . .
Great job on the Shout Outs! Many firsts and continued progressions and improvements. Your hard work and efforts are definitely paying off. We want to recognize your efforts so please--when you suceed write it up there!
Have your goal(s) been met? Congratulations--time to set some new ones. No? Time to step back, review, strategize and set a new timeline for reaching that goal.
BACK IT UP
Warm up: 250 m row; hip/quad mobility; 10 kb swings, 10 kb goblet squat, 10 kb goblet lunges w/ raise, 10 spiderman lunges, 10 push ups
Skill Focus: Back Squat
Warm up as needed and then. . .
Back Squat
4 x 4 @ 80% of 1 rm + 2.5-5# more than 5/23
WOD:
25. 20. 15. 10. 5 of:
KB swings 53#/35#
Goblet lung w/ kb weight (1 rep is 1 leg)
Up-downs (burpee w/out push up)
For time
It's the first of June and time to recap the Shout Outs & Goals met the past 2 months. . .
Great job on the Shout Outs! Many firsts and continued progressions and improvements. Your hard work and efforts are definitely paying off. We want to recognize your efforts so please--when you suceed write it up there!
Image
Have your goal(s) been met? Congratulations--time to set some new ones. No? Time to step back, review, strategize and set a new timeline for reaching that goal.
Image
