Tuesday 130917

TJ Scuba Surfer IronWorxs Event# 2A

TJ Scuba Surfer IronWorxs Event# 2A

“Successful people are not gifted; they just work hard, then succeed on purpose.”
– G.K. Nielson 

Playcare Area – Starting on Wednesday of this week, Mindy has graciously agreed (after much arm twisting) to be the Play Care Attendant three days at week at 9a until Terisa returns. This week she is only available on Wednesday and Thursday at 9a. Another wonderful Mom, Christa has agreed to be the 10a Play Care attendant on Monday, Wednesday and Thursday. Other mom’s WE NEED YOUR HELP to make this work. One hour is all it takes! I will post the 9a Playcare times for the week every Sunday evening so you all know what to expect. A HUGE THANK YOU to those that stepped up to help out!!  Terisa should be back in 3 weeks or less. 

Mobility-Warm-Up
Prepare for…

Strength: 
Push Jerk 5-5-3-3-2-1 Progressive in #LB
Burpee Box jump 2-1-2-1-2-1 Progressive in Bx Height

WOD: “Delta 8”
50 Double Unders *100 singles
20 Power Snatchs 95/65 75/53 55/35
20 T2Bar
 50 Double Unders
10 Power Snatchs 95/65 75/53 55/35
15 T2Bar
50 Double Unders
5 Power Snatchs 95/65 75/53 55/35
10 Toes 2 Bar

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

 

CF Endurance:
3x1mile runs try to keep pace same and fast on all 3
Rest 3 min between miles

WOD
KB Complex 5×5(Doing one rep of ea through 5 times)Double KB 24/16
Rest 2min between ea set
Snatch
Swing
C&J
Front Squat
Press (any)

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