Box Brief:
1st Friday Happy Hour tomorrow!
View May Programming & Intents
Strength
Paused Back Squat (5×5 @ 55-63% w/ 1sec pause in bottom)
100% Coach call, every 60sec
Every 2min for 4 rounds
2a) Seated Box Jumps 4×5 building height
2b) Front Rack Reverse Lunges: 4x6ea. (challenging UB weight, from rack)
2a) Seated Box Jumps 4×5 building height
2b) Front Rack Reverse Lunges: 4x6ea. (challenging UB weight, from rack)
Intent: Today we are focusing on strength work only with a GPP/Accessory finisher. Back Squats should be slightly heavier than last week with each set still explosive out of the hole. All of the accessory work should be challenging.
Metcon
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Intent: Hero WODs are quite demanding on the body and this is now different with 3 global movements. A short time domain, 10min, shoudl allow for equal split times, while maintaining a max HR in the low 90s.
Finisher
Worlds Greatest Stretch x 20-30s each pose