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Thursday 5/4/17:


W/U CONDITIONING:

  • junkyard dog

  • Burgener warm-up with PVC

  • skill transfer with PVC

  • additional w/u coach's choice

STRENGTH:

WEEK 2 DAY 4

TECHNIQUE WORK - maintain good form.

  • light snatches: 4x3

  • light C&J: 4x3

  • no heavier than 30% 1RM (or lighter)

  • work speed & form

METCON:

4min AMRAP:

  • 4 pull-ups

  • 8 goblet squats 55/35

~ REST 2min ~

5RFT:

  • 10 T2B

  • 10 HSPU's

(EXTRA CREDIT: sub muscle-ups, alt. pistols, GHD sit-ups & strict HSPU's)

POST WOD ACCESSORY:

  • tabata plank jacks & plank push-ups

  • 3 sets

  • max reps strict pull-ups

(EXTRA CREDIT: 5 sets)

- Post results to comments.

#WOD

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MON:  5a, 6a, 12p, 3p, 4p, 5p, 6p 
TUE:   5a, 6a, 830a, 3p, 4p, 5p, 6p, 7p 
WED:  5a, 6a, 12p, 3p, 4p, 5p, 6p 
THU:   5a, 6a, 830a, 3p, 4p, 5p, 6p, 7p 
 FRI:   5a, 6a, 830a, 12p, 3p, 4p, 5p, 6p
SAT:   8a, 9a
SUN:  1030a-1230p
Contact us by phone at (843)729-2902
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