Not the best time of year, but at least we are at the clinic...live and in-person!
About 1/2 the people here due to school year wrapping up, spring sports in the middle of seasons and summer getting going...
This is what I sent "the crew" to do:
Warm-Up
10 x Y's - T's - W's
Grab a 5/10# Plate:
10 x Bicep Curl & Press w/ both arms
10 x Bicep Curls w/ Arms out to side of shoulders (T-Bicep Curls)
10 x Bent-Over Delt Row
10 x TEMPO Air Squat (3s Down - 3s Bottom Hold - 1s Up - 1s Breath at top)
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Skill Based Primer
Every 5m x 3 (15m):
400m Run
10 Pwr Snatches
8 OHS
(75#-115#...choose a light wt and add if you want)
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STRICT OH PRESS
5 @ 70%
3 @ 75%
2 @ 80-83%
2 @ 80-83%
2 @ 85%
2 @ 85%
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Every 5m x 6 Rnds (30 min)
MAX Cal Bike in 60s
(4m Rest)
I had FULL intention of doing this at Big Dane Collective (the Home-away-from-home when in Mad-town).
I did the Warm-Up and was going to do the primer...
Then they had this:
tb ~ 135-155-185 / 205-225-235-255(miss)-255! / Wendt and I in the 15m AMRAP got 4 Rnds! He never let up, and I tried to go as much as I could for him!!!
T.Wendt was a beast, running the 2nd 200 and immediatley coming in as we did Alternating SB Over Shoulders (as opposed to 10 reps for me, then 10 Reps for him). So literally the only rest he had was my 10 Reps of SB Bearhug Squats and my 200m Run...
Was a great WOD!!!
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