The HOODIES are in! Please get with Coach KJ to pick-up if you pre-ordered.
For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups
Coach’s Notes: Post times to comments.
6:00am – Meet @ OIB west end water tower for 2.5 miles of run 400 meters walk/jog 200 meters.
5:30pm – Meet at the Box for running drills and EWOD.
1) In teams of three
2) In teams of three,
The most Awkward 6 am'ers. These guys had the most *likes* (24 to be exact) on their facebook photo . Candace, Char, & Jamie you each receive a special treat from your 6am Coach KJ.
1) In teams of three
AMRAP in 15 minutes of:
3 Power Cleans (135/95 lb.)
6 Burpees
Rest EXACTLY five minutes,
and then:
2) In teams of three,
AMRAP in 15 minutes of:
6 Push-Ups
9 Box Jumps
Coach’s Notes: For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible!!
1) Four sets of:
5:30pm – Meet at the Box.
Check out the videos above as a refresher for today’s movements.
1) Four sets of:
Deadlift x 5 reps
Rest 3 minutes between sets
(Spend rest time mobilizing spine and shoulders)
2) “Jackie”
For time:
1000 Meter
Row 50
Thrusters (45/33 lb. barbell)
30 Pull-Ups
5:30 – Meet at the Box for form work and short interval work up to 2.5 miles.