Wednesday, May 13, 2015

Anthony is so cool that he wears his own headphones to the gym. We love this guy! He just moved here from NorCal and he’s already part of the family. Make sure to find out what music he’s listening to next time you see him. You may be surprised . . .

051315 WOD

A. 9:00 EMOM

Minute 1: 100-meter run

Minute 2: 10-calorie row

Minute 3: 5 parallette shoot-throughs

B. Press – 5/3/1 week 2 | month 1

70% x 3

80% x 3

90% x 3+

Subset: 3 x 5 strict pull-ups or strict weighted pull-ups

C. For time:

10-8-6-4-2 *

Power cleans (155/115)

Ring dips

* 50-meter run after each round

>> On-Ramp

10-8-6-4-2 *

Hang power cleans

Parallette dips

* 50-meter run after each round