- CONGRATULATIONS TO JODY & LISA BLAND ON THE BIRTH OF THEIR BABY GIRL!
GUEST DAYS WOD #2
FITNESS
A. Three sets of:
DB Walking Lunge x 20 steps
Rest 45 seconds
Single Arm Press x 8-10 reps each arm
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. Complete as many Man-Makers as possible in 5 sets of:
60 seconds work
60 seconds rest
AIM
A. Take 15 minutes and build to a heavy Clean and Jerk
B. Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead)
60 seconds rest
SPORT
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B. Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 85-90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.
C. Every three minutes, for 24 minutes (8 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups
Scale as needed…you should have at least 30 seconds of rest before you start your next set.
CROSSFIT MOMS
“Baby Jackie”
Advanced
Row 1000m
50 thrusters #35
30 pull ups
Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions
Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows