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5.22.15

By May 21, 2015No Comments

Stretch/Warmup: 5-7 minutes

Strength:
15 minute EMOM(Change your own weights)
Even minutes: 10 Push Press – Minute 0: 65/35, Minute 2: 75/45, Minute 4: 85/55, Minute 6: 95/65, Minute 8: 95/65, Minute 10: 85/55, Minute 12: 75/45, Minute 14: 65/35
Odd minutes: Max Ab mat Sit ups in 30 seconds Minute1, Minute 3, Minute 5, Minute 7, Minute 9, Minute 11, Minute 13

Skill: Push Jerk/Split Jerk
*Work for around 8 minutes
*Demonstrate Movement standards and common movement faults
*Focus on good form rather than load. I’d rather 8 minutes of PVC practice, than 8 minutes of barbell nonsense

WOD:
Two 8 minute EMOMs

1st 8 minute EMOM:
Minute 1: One arm DB Snatch, 10 reps(5 each arm), 50/30
Minute 2: Bear Crawl, 25m

Rest 2 minutes

2nd 8 minute EMOM:
Minute 1: Thrusters, 10 reps, 85/65
Minute 2: Burpees, 10 reps

PUT WEIGHTS AWAY/COOLDOWN

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