Monday, May 5, 2014

Great job on the PR's set during the Taste of Beaufort 5k this past Saturday.  A big shout out to Eve for going non-stop!  Very Proud!!

Arm/Leg Swings
250m Row
2 rounds of:
10 Straight-leg Deadlift (empty bar)
10 Good Mornings (empty bar)
10 Box Step-ups

MOD
Strength
Shoulder Press
5-5-5-5-5
We'll be doing this rep scheme for the next 3 weeks, adding weight each week, so record your results

WOD
Conditioning
“Christine” compare to 9/7/11, 1/11/12, 5/14/12, 5/1/13, 11/22/13
3RFT
500m Row
12 Deadlifts, Bdwt
21 Box Jumps 20/20”

Remaining class time choose from Back Squat for 4 sets of 10
and/or
3 x 10 GHD's
3x 10 B. Extensions

If you are doing the Spartan Challenge there is a "slight" change.  Last week I posted that your Warm-up and/or WOD runs/push-ups counted. According to the Team Captain, the challenge is EXTRA, so beginning this week you'll need to plan accordingly. You can come in 15:00 early and do the following: Run/Walk 400m 10 Push-ups, Run/Walk 400m 10 Push-ups, Run/Walk 400m 10 Pushups, Run/Walk 400m, or bust out 30 Push-ups then Run or Walk your mile. Or you can do it as a cool down after your WOD.
 Day #5

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