140128 ~ Happy Birthday Coach Ade!!

Happy Birthday to the newest coach on our coaching team Coach Adrienne!!  Y'all better bring you big boy/girl panties for this one because it's a doozie!!  Today's WOD features a number of Adrienne's favourite movements......no goats here! Another solid conditioning session is coming your way!! 

Happy Birthday Adrienne!  I'm so lucky to have such an awesome training partner, and the box is very lucky to have you on our coaching team!  We hope that you have a great day filled with Coffee, presents, Sushi, and some serious bar slamming!!

The birthday WOD fun continues!! 

Strength:

90s x 6 min

Push Press - 2 Push Jerk - 3 Split Jerks @ 80% 1 RM Push Press

then..

"Death By Push Press ++"

EMOM complete the following:

Minute 1 - 2 Push Press @ (135/95#) + ME DU's

Minute 2 - 4 Push Press + ME DU's

Minute 3 - 6 Push Press + ME DU's

Minute 4 - 8 Push Press...

Cap 10min

**You WOD is over when you cannot complete the prescribed # of Push Presses within the 1 minute interval.

then...

"Death By A & A Part 2"

Complete 100 Front Squats for time (135/95#)

**Every time you drop the bar, complete 5 Burpee Pullups**

**Squats are taken from the rack!**

Cash Out:

15 min of Mobility! Roll out those legs!!!

 

 

1 comment (Add your own)

1. Laurice wrote:
Happy Birthday Ade!!!,

C'mon Man, 100 Front Squats!!!! Can you say torture!! My legs are still sore from two weeks ago.. lol

All I can say is "LETS GET IT!!!"

Tue, January 28, 2014 @ 12:10 PM

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