Wednesday 170118

HAPPY BIRTHDAY TROY!!! Another year older and wiser, but he is still in the same Master’s category….one more year. 

Olympic Lifting on Saturday will be held at 7a this week. 

Those of you in the nutrition challenge, make sure you are writing down your scores on the tracking sheet that is provided. You should have a deadlift score down from Monday and a Front Squat scores from Tuesday’s strength piece. If you don’t know where the tracking sheet is, get with the coach of the class you are attending and they can show you where it is.

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
4 Rounds For Time:
20 Deadlifts… increase in weight each round
10 Chest to Bar Pull Ups
Rest 2:00
Deadlift Weights: 95/65, 135/95,185/125, 225/155, 275/185, 315/205

* Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Just Work: *THIS MUST BE DONE AFTER A WOD, NO FRESH LEGS!!!!
15 MIN:
How many Calories on Assault AirBike. You can stop rest, walk around but at the
end of 20 min the number of cals you have is your score.

OLY
Find your 5RM Touch and Go Power Clean

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