EMOTM for 10min
2 Snatch @65-70% 1RM
+
3 Rounds for time of
25 KB Swings
25 Box Jumps
Make up a WOD you missed this week
or
Active Recovery WOD
—————————
4 Rounds for Quality
Run/Row 3 min @ 65-70%
8 Turkish Get Ups
16 Lunges
Gymnastics Skills
– Rope Climb
– Muscle Ups
– Kipping
+
AMRAP in 15 min of
12 KB Swing
9 Wall Ball
6 CTB Pull Ups
*3 Burpees EMOTM
A1. Row/AirDyne 45s x 5; r/r 10s
A2. 10 KB Thrusters x 5; r/r 30s
A3. Sprint 100m x 5; r/r-full
B. Accumulate 5min in the FLR
—————-
Record meters rowed/cals on Airdyne, KB used, and time for 100m sprints
Don requested this Mobility WOD for today!
Snatch Balance
3-3-3-3-3
+
10-8-4-6-2 Power Clean
2-4-6-8-10 HSPU
+
Mobility
——————-
Practice
Practice is great when you practice correctly. Take pride in doing all your reps completely, full range of motion (ROM), awareness of body position, and with intensity. Scaled movement is superior to incomplete movement. Crappy reps make you better at crappy movement….DONT DO THEM!!!
Thank you for ordering journals!!
And I’m excited about the nutrition challenge. I need accountability!
I’m excited about the nutrition challenge too! Matt- what age counts as “senior”?
I think to be a member at the Senior Center you have to be 55
Excited about the challenge, I won’t be able to go to the Tour bc I have the race the next morning
I know, sounds fun!! But I’m running the 1/2 the next morning, too!!
I’m excited about the nutritional challenge as well!!! Perhaps it will be the motivation to stick to a more strict Paleo than I have been lately…. And I’m in for the tour….