Monday 160509

 

The 2016 Park City Mountain Meltdown was FANTASTIC even for those of us who had later heat times and ended up getting drenched from the rain!! The picture above is missing some of us, however, we had great representation from LETRONO ….! Thanks everyone who came up, it was a great weekend of training in the elements.

 

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength:
1o Min EOMOM
5×2 Hang Snatch. Drop and reset bothe reps
Then
10 Min EMOM of:
Strict Press 9-7-5-5-5-5-5-5-5-5

B.
WOD: 21-15-9
Thruster 115/75, 95/55, 75/35
Dips  Ring/Bar/ Box

*Scale weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Accessory Work
Banded Tricep Extensions with PVC Handle-4×12.
***Choose the right color of band that taxes you but you can complete the set of 12 unbroken.
4 x 45 sec weighted plank
4 x 8 climbers each leg

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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