Wednesday, May 20, 2015

It’s hilarious to see what people come up with during these jumping photos. Like, Tom is just standing there, unamused. Then Nate and Keoki have some pretty crazy kicks. So does Liane, although she’s hidden in back. One of my favorites is Nikki, because she’s adorable and her expression is spot on. Or coach Jason, because he’s loading up for what is probably a great jump. Way to pull off this shot, 4:30 p.m. Monday class!

052015 WOD

A1. Run 400 meters or row 500 meters

A2. EMOM 9:00

Minute 1: 0:45 hollow hold

Minute 2: 0:45 arch hold

Minute 3: 0:45 controlled kip off bar or rings

B. Press – 5/3/1 week 3 | month 1

75% x 5

85% x 3

95% x 1+

Subset working weights with 3 x 10 single-arm dumbbell rows (10/side)

C. Three rounds for time:

5 bar muscle-ups (sub 5 chest-to-bar pull-ups + 5 dips per round – can be done consecutively)

10 deadlifts (225/155)

50 double-unders

>> On-Ramp

Three rounds for time:

5 ring rows + 5 parallette dips

10 kettlebell deadlifts

100 single-unders