Strength
Power Clean (Every 2min, 5 x 1.1.1, (10s) 80% of last month PR)
If no 1RM, work up to on
Begginner: All sets moderate weight
Intent: Moderatley heavy with 10s b/t reps
Begginner: All sets moderate weight
Intent: Moderatley heavy with 10s b/t reps
Metcon
10min AMRAP
25 Power Cleans (95,65)
50 Thrusters (95,65)
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
25 Power Cleans (95,65)
50 Thrusters (95,65)
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Compare to 5.22.17 birthday WOD
Intent: Have a game plan and try to complete 1 full round. Focus on efficient cycling of movements
Intent: Have a game plan and try to complete 1 full round. Focus on efficient cycling of movements
Finisher/Recovery
100 Banded Leg Curls
$ Out
Banded Ab Pulldows: 75-100 Total Reps