Friday: 5 years…wow!

Friday: 5 years…wow!

Friday: 5 years…wow!

‘This is the New PR Board…are your accomplishments up there?’

 

-If you’re coming in to the box today you won’t see me there.

But I did leave you a ‘present’.

5 years ago on Aug 2 2008 Carly and I got hitched!

So today’s WOD is 5 rounds of tough but ‘fun’ movements.

 

When you’re mid-wod & sweating it out…think of me!

Here’s to many more years of awesomeness!

-thack

PS – we’ve got 3 spaces left for Saturday’s ‘Run Like A Track Star’ Clinic with Coach Katie – 11am…sign up at the Whiteboard!

PPS – Saturday 9am is our first ‘AC/DC’ Saturday session – there’s no Barbell so if you wanna lift balance yourself out and do some awesome cyclical conditioning…this is the time! Team WOD at 10am for everyone…then get yo’ run on!

 

Friday’s Training: 

Skill: in 10 Minutes build up to a heavy 5 rep back squat

 

WOD: 5 Rounds for time

  • 5x Pull Ups
  • 5x Push Ups
  • 5x Striders (each Leg alternating legs – or lunges)
  • 5x Hanging Knee Raises
  • 5x Burpee Box Jumps

Skill: Back Squat: Build to a Heavy 5 Rep in 12 Minutes

 

WOD: 5 Rounds for time

  • 5x Pull Ups
  • 5x Push Ups
  • 5x Striders (each Leg alternating legs)
  • 5x Toes to Bar
  • 5x Burpee Box Jumps

A. 5RM Back Squat – no tempo

 

B. 5 Rounds for time:

  • 5x CtB Pull Ups
  • 5x HSPU
  • 5x Pistols (each leg – scale to striders)
  • 5x KB Snatch (each arm: 5R then 5L)
  • 5x Burpee Box Jumps (30/24″)

(Advanced is ‘Unbroken’ for each movement)

MAP 2

1 min on/1 min off

6 repeats

2 rounds

Rest 5 min

 

1.

:30 of

  • 3x TnG Power Cleans

:30 of

  • Airdyne (cal)

 

2.

:30 of

  • 2x HSPU/ADAP Push-up
  • 4x Sit-ups

:30 of

  • Row (cal)

 

3.

:30 of

  • 4x Pull-ups
  • 8x Air Squats 

:30 of

  • Dubs