Happy Mother's Day!
A very Happy Mother’s Day to all of the incredible moms in our community who show our little ones each day how important wellness is!
Items for the week…
- We are going to be re-testing our 1 mile run in a month! ☀️??
- There is choice skill work on the schedule for Wednesday to give us all time to work on those 13’s Fittest skills!
- All shirts have been ordered and should be in for Memorial Day. I sent money requests to just about everyone. If you haven’t sent the funds yet, please check for a funds request from me. ?
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
front rack lunge: 2×7 @ 35% of 1RM FS
then
snatch: 5×5 @ 80% of 5RM
STRENGTH
bench press: 5×5 @ 85% of 5RM
WOD
100 double unders
then
21-15-9
burpees over parallettes
jumping lunges (2-for-1)
then
100 double unders
SKILL
choice skill work
WOD
15-12-9-6
thrusters (60% of 1RM)
kb swings (70/53)
STRENGTH
power snatch: 5×5 @ 80% of 5RM
WOD
3RNFT
2 min max strict pull-ups (L1); jumping pull-ups (L2)
2 min max presses (95/65) (L1); presses (65/45) (L2)
30 sec max effort calorie row
max l-sit hold from parallettes (L1); plank hold (L2)
SKILL
core work
WOD
60/45 calorie row
50 air squats
40 box jump overs (24/20)
30 toes-to-bars
20 ring rows
10 strict handstand push-ups
