Check out Ryan’s remarkable story in this month’s newsletter.
EMOTM for 30 min
Minute 1: 8-10 Med Ball Cleans
Minute 2: 12-15 Situps
Minute 3: 2 S2OH (if successful, increase weight)
Follow this pattern for 10 rounds
Food options this week! All options are $15.
1 – Shrimp marinara with zucchini noodle (see below)
2 – Ribs with a sweet potato bacon salad
3 – Grilled chicken kabobs with vegetable medley
MOB + WU x 15 + 15 WBs
Group MOB + WU
EMOTM for 30 min
Minute 1: 8-10 Med Ball Cleans (14# – 8 reps)
Minute 2: 12-15 Situps (12 reps)
Minute 3: 2 S2OH (if successful, increase weight) 95#-4 rnds, 115# – 6 rnds
Follow this pattern for 10 rounds
WOD:
– MBC @ 16#
– Abmat Situps
– S2OH (all push jerks):
155-165-175-185-190-195-200-205-210-215#
Reps for all sets were 10-15-02
mob wux1 15 rep + 10 wall ball
group mob wu
shoulder press
65×2 75×2 75×2
EMOM for 30 min
min 1 = 10 med ball clean 20#
min 2 = 15 sit up
min 3 = S2OH
first 3 round 75# rest 85#
Open Gym
“Running Christine”
3 Rounds
400m Run
12 Deadlifts (BW – I used 185# which is 10# over body weight…oooooppps)
21 Box Jumps (20inch)
Time – 17:01
WOD
[email protected] (8)
Abmatt situps (12)
S2OHX2
155 – 165 – 175 – 185 – 195 – 205 – 215 – 225 – 235 (1) – 225 (1)
WOD
MBC @14lbs (9)
Abmatt situps (15)
S2OHX2
95-100-105-110-115-120-125-130-135-140 somehow I planned to be done at 130lbs as my 1 rep max clean & jerk is 140lbs, happy that I cant do math at 6pm, thanks for the tip Shane & Cara, I will work on it 😉
Mob
WU
15 WB
Group mob
Medball clean review
EMOTM 30 mins
min1 8 medball cleans
min2 15 abmat situps
min3 2 pushpress (55-60-65-70…..)