150516 ~ Special Request by Coach Baz!!

Happy Early Birthday to our very pregnant Coach Baz!!  Coach has hand selected today's hero WOD as it contained movements that she would be able to complete!! Come on out and help Baz celebrate her last bash before the baby comes!!

Strength:

Make Up Saturday:

20 min to complete one of the following:

Monday: EMOM x 9 min: Clean: 3 @ 50%, 60%,  2 @ 70%, 75%, 80%, 4 x 2 @ 85%

Tuesday:Hang Power Snatch: EMOM x 5 min, 3 @ 50%, 60%, 3 x2 @ 70%, % Based off of 1RM PS
then..Snatch Grip Roman Dead Lift, EMOM x 5 min, 3 @ 85% Full Snatch

Wednesday: Back Squat: Every 90s x 12 min, 3 @ 50,65%, 70 75, 80%, 4 x 3 @ 85%

Thursday:EMOM x 9 min, Deadlift: 3 @ 50%, 60%, 70%, 80%, 4 x 3 @ 85%

Friday:Shoulder Press: EMOM x 5 min, 3 @ 80%, 85%, 3 x 3 @ 90% **Numbers are based on your 3RM**
then...Front Squat: EMOM x 9 min, 3 @ 50%, 60%, 70%, 75%, 80%, 4 x 3 @ 85%

Conditioning:

"McGhee"
Complete as many rounds in 30 minutes as you can of:
5 Deadlift (275/185#)
13 Push-ups
9 Box jumps (24/20#)

Cash Out:

Mobility then make a stop around the corner at the Grand Opening of Whisked Gluten free for some post WOD treats!!!!

Whisked Gluten Free

1970 Elesmere Rd. Unit #4








1 comment (Add your own)

1. Ellhigo wrote:
Viagra 8000mg Was Ist Cialis 20mg canadian cialis Levitra Femenina Buy Azithromycin Doxycycline Online Baclofene Haute Dose

Wed, June 13, 2018 @ 4:39 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.