Tomorrow a few people will be hitting 8am, a few will be hitting skulls at 2-3pm.
1) Barbell Cycling:
EMOM15:
Mins 1-5 - 5 Hang Power Cleans @ 185/125
Mins 6-10 - 5 Push Jerks @ 185/125
Mins 11-15 - 5 Hang Power Clean + Push Jerks @ 185/125
*If form starts to break down, take 1 full minute off and try to continue on the next minute, aim to not reduce the weight. If 185/115 is too heavy, scale to ~60-65% of your C&J max.
2) 5 Rounds of:
2a) 10 Front Rack Step-Back lunges (pick weight)
2b) 10 Strict Pull-ups (supinated - aka chin-ups for you John)
3) 90seconds max strict HSPU
rest 30s
60s Max SHSPU
rest 30s
30s Max SHSPU
rest 30s then immediately into:
4 rounds for time:
30 KBS (70/53)
Sled Push down to far curb and back to dumpster (guys (3) 45's, ladies (2) 45's on sled)
3 pm will be the late crew
ReplyDeleteA lot of character building today at the 3 PM skulls. It was the best of times and it was the worst of times. There was the good, the bad, and the ugly. There was laughter, some thinking, and tears---hey that's a full day! That's a heck of a day!!. All 6 senses were in full use this afternoon as well. And just as Mother Nature showed us today-you gotta have some rainy days to make those sunny days special.
ReplyDeleteHey has anyone seen RT lately? I'm worried about that guy.
Love
John
Ill be there tomorrow
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