B)mobilize and work up to a heavy power clean.
C) Professor Dan’s Bday wod
21 Power Cleans 155/105
5 burpees over bar
30 Sit UPS
B) Properly Mobilize, Work on skills and drills and wod weight in preparation for “Fran”
B) spend time on the Kettle bell swing and toes to bar instruction mobility and progressions in prep for the wod.
C)Lurong Living nutrition challenge wod 2
“Lucky 13” a 13 min amrap.
13 Toes to bar (scaled do wall sit ups)
13 American kb swings 70/53, 53/35, 35/26, 26/15 (Level 3 do Russian swings)
13 lateral box jump overs 30/24, 24/20, 20/15 (step downs ok for all more details to come. Or look it up on the Lurong site.)
Kb step ups
5x6 each leg
30 air squats
Donut shop suit case carry (AHAP)
10 Burpee bar taps
B) Spend time on Double unders as a skill and working up to wod weight or more (weight) for advanced.
C)Melissa Angulo’s Bday wod.
Push Presses/Push Jerks 115/80
86 Double unders after each round
(200 singles scaled)
9am open gym
10am team crossfit
B) Max Out Saturday
C)team of two. Alternating stations.
Minute 1- 3deadlifts (start at 50% of 1RM and increase weight as you go, report final weight)
Minute 2- 10 sit ups, 20 Double Unders (30 singles)