Thursday 5/4/17

Derby Hours!
Thursday – No 6am Oly Class
Friday – No 5:30p Class
Saturday – No 10:30a Class
Sunday – regular classes resume

Strength Cycle: Post-Open Cycle – Week 5

Strength/Skill
E3M15M
3 Power Clean – catch these high, leaving no doubt that they’re a Power Clean, and not an *almost* Squat Clean
+
20 Banded Glute Bridge – attach band around J-hooks at lowest possible position on rig. If it’s too easy, use multiple bands.

WOD
AMRAP 12
Row 250/200m or Bike 500/400m or Run 200m
30 Front Rack Lunges – L: 95/65; S: 115/75
*We’re hoping for unbroken rounds on the lunges, with the difference being who wants to push the hardest on the rower/bike/run.

Unloaded
3 Rounds
60sec Work; 30sec Transition b/t Movements

Row/Bike or Run 200m
Air Squats
KB Swings
Box Step Overs
Row/Bike or Run 200m
DB Push Press
Wallballs
Abmat Situps
Row/Bike or Run 200m
Rest 90sec

*Each round will take 15min (including the Rest at the end).

Daily Reading
1. Wendell Ford’s funny Kentucky Derby story
2. Immigrant workers at Churchill Downs fear deportation

Leave a Reply