Lift: Bulgarian Split Squats, 4 sets of 8 reps to each leg
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WOD: Annie
50-40-30-20-10
Double Unders
Abmat Situps
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Mobility: hami smash, BB in rack
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Kirk – getting his first RX

Lift: 3 Strict DB press 3 push press X 5  AHAP

Do 3 strict presses then right into 3 push presses.

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WOD:
15 Dumbbell Snatches (Left Arm) 60/40
10 Burpee Box Jumps 24/20
15 Dumbbell Snatches (Right Arm)
10 Burpee box jumps
*2 rounds*
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Mobility: banded overhead distraction
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English


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Full of cliché and TRUTH.
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Sport parallels life in so many important ways. First and foremost, hard work pays off. That work must be focused in the right direction though. What do you want? What do you really really want, that’s important. Figure out where your weak, and immerse yourself in it until you become strong. Surround yourself with those who will make you better. It won’t happen over night and it shouldn’t. Struggle and time spent toiling are important. That’s the journey, the good stuff. It won’t seem good at the time, it might feel like the most awful place on the planet, but that’s where you learn what you’re made of. Challenging yourself to move forward towards something, is vital to leading a fulfilling life. Sport, career, love, you name it, you want to be happy, you’re going to have to challenge yourself.
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I’m all for taking things in stride and being “Easy Like Sunday Morning”, but when it comes to things I really want…easy going is out the window and it’s time to work. This video reminds me of those times. I hope you enjoy the video as I did, I watched 3 times in a row. Hey I like this kinda stuff

Lift: Clean & Jerk 1-1-1-1-1
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WOD: Heavy Grace
30 Clean and jerks 185/115
for time
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Notes: wod weight should not be over 80% of 1rm, 10 min. cap. Score both.
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Mobility: work on front rack. Banded work, smash lats, etc

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Big race this Saturday, The Akron Marathon, good luck to all you runners

Skill work: muscle-up practice, work on your weak point; pull, transition, or dip
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WOD: Nicole
run 400m
max rep pull-ups
AMRAP 20
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Score each round of pull-ups
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Mobility: partner quad smash

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Jess P.

 

Lift: Split Snatch 2-2-2-2-2
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WOD:
30 burpees over the bar
30 snatches 65/45
20 burpee over bar
20 snatches 95/65
10 burpee over bar
10 snatches 135/95
5 burpee over bar
5 snatches 155/105
AMRAP 12 min.
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Notes: Split snatch is performed for a set of 2 with dominant leg forward then non dominant leg forward, or vice versa, the objective is to switch.
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Mobility: bully stretch. Hand behind back, grab post

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Blaine

 

 

Lift: back squat
5 @ 70%
3 @ 80%
1+ @ 90%
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WOD:
1 rope climb
8 thrusters 115/75
run 200m
AMRAP 12
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Notes: for the lift, the last set at 90% is as many as you can get.
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Mobility: banded hip distraction

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Muscles

 

A: Row 2k for time
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B:
15 ring push-ups
20 GHD sit-ups (beginners 10 GHD sit-ups)
5 rounds, for quality, NOT for time
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Mobility: partner couch stretch

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Dean