Friday, June 5, 2015

We love having Diana’s kids train with us for the summer. Daniel (foreground), Duke (behind Daniel) and Ana (not pictured) are amazing athletes and human beings! It must run in the family.

060515 WOD

A. 5:00 in up to seven teams

Rower: ME for distance

Others: Plank any style

Switching at minute mark; winning team chooses music for class

B. Deadlift – 5/3/1 week 1 | month 2

Add 10# to 1RM to find new working weight

65% x 5

75% x 5

85% x 5+

3 x 10 cobras between working sets

C. For time:

10-9-8-7-6-5-4-3-2-1 *

Overhead squats (115/75)

Pull-ups

* Run 50 meters after each round

>> On-Ramp

10-9-8-7-6-5-4-3-2-1 *

Overhead squat with PVC/front squat

Ring rows

* Run 50 meters after each round

D. Rest 2:00, then run 600 meters or row 800 meters