3.8.17 Wednesday

Danny working through the “back squat wave” during yesterday’s WOD!

STRENGTH/SKILL:
Strict Chin-Ups: 5 x 5
Options:
– Partner Assisted
– Bodyweight
– Add additional weight.
– Supinated Grip
– All 5 sets should be “work” sets so peform 2-3 warm-up sets.
– Rest 90s – 2:00

METCON:
AMRAP 20:00:
Row 500 Meters
15 SDHP (53, 35)
15 Box Jumps w. step down (24, 20)
Rx+:(Add in 3/2 Ring Muscle-ups per round)

AFTER PARTY:
DB California Presses: 3 x 15. Rest 30s.
____________________________________________________________________________________________________
5:30PM BootCamp Class

METCON:
In 6:00 Window:
Run 400M
Remaining Time:
Max DB Thrusters (25, 15)
Rest 3:00 + Repeat
– Score = Score #2

AFTER PARTY:
Abs w/Plate Switch
4 x 10

QOD: In the rodeo event “calf roping,” riders have a rope woven within their belts. What is it called?

07.13.16 Wednesday

Jason working on Overhead Squats under the watchful eye of Coach Michael!
Jason working on Overhead Squats under the watchful eye of Coach Michael!

MOBILITY:
Light DB Curls (2 x 8) to warm-up biceps + go over chin-ups

STRENGTH/SKILL:
Strict Weighted Chin-Ups (5 x 4)
Add weight each set or perform at body-weight or partner assisted

METCON:
4 Rds of 30 work/30 rest:
1a) Wallballs (20, 14)
1b) Box Jumps (24, 20)
1c) Burpees
1d) Med Ball Sit Ups

AFTER PARTY:
50-100 Banded Pull-aparts
BB Tricep Extensions: 2 x 12-15. Rest 60s.
_____________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
4 Rounds:
3 person team:
Person A: 30 sec max cal row
Person B: Max Heavy RKBS
Person C: Rests
*Score is total Cal+KBS*

Trivia QOD: Where was the first major oil well in Texas located?