050614 WOD
A. Three rounds NFT
100-meter run
10 KB oblique side bends (53/35) (5/side)
10 kips
10 v-ups
B. EMOM 8:00
2 x power clean and jerks @ 80% of 1RM
C. In 12:00
Run 600 meters
Then AMRAP
5 ring dips
7 box jumps (30/24)
9 American kettlebell swings (53/35)
Score is rounds and reps of AMRAP
>> On-Ramp
In 10:00
Run 400 meters
Then AMRAP
5 parallette dips
7 box jumps / step-ups
9 Russian kettlebell swings AHAP
Score is rounds and reps of AMRAP
Welcome May Basics grads Peter (from left), Tamara, Scott, his son, Cade, and Claire (missing: Jessica, Kevyn, Kiana and Jaimie). We’re stoked to have each of you! The timing is perfect: We’re just launching our new weightlifting room. See you folks at the gym!
050514 WOD
A. In 5:00 with a partner:
Partner 1) 100-meter farmers carry (50/35)
Partner 2) ME 5 burpees to 6″ above reach + 10 hollow rocks
Switching; partner 1 picks up where 2 leaves off
B. Back squat
Work up to a 5 RM for the day, then
– 5% ME
-10% ME
C. AMRAP in 2:30
Run 200 meters
5 full cleans (155/105)
10 toes-to-bar
ME double-unders
Four rounds, resting 1:00 between each. Score is double-unders.
>> On-Ramp
AMRAP in 2:30
Run 100 meters
5 full cleans from the hang position AHAP
10 v-ups/sit-ups/tucks
ME double-under attempts/single-unders
Four rounds, resting 1:00 between each. Score is double-unders.
Sneak peek of the new weightlifting room; awesome things ahead!
Conversation with Frank around 10:45 p.m. on Friday night:
Frank: “I imagine this is what Christmas feels like when you have kids. You stay up late because you’re excited to get everything ready for them.”
“Yeah, I can see that.”
“And you really want to see their faces when they open the presents, but you’re so tired and you also just really want to sleep in.”
“Haha. So which are you going to do?”
“Wake up early.”
050314 WOD
A. Group warmup
B. Stretch
C. Workout TBA
Show up and blow up!
