Tuesday, May 6, 2014

Good luck and safe travels to Coach Ray, CJ and Omar this week.  They are flying out of Atlanta today to Lima, Peru for the Youth Pan American Weightlifting Championships.

Ryan with a nice lockout during the Thruster/Pull-up/DU WOD!!


I posted a list on the whiteboard with some extra work to be completed after the daily. If you stay focused you may be able to complete a majority of them. 
Here's a link to help you with the RDL's http://m.youtube.com/watch?V=QR6HDEHmBQNo

Arm/Leg Swings
2x10 of:
Good Mornings
Ab-mat Sit-ups
Air Squats

MOD
Skill
For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor. 

Make sure you have a spotter.
Every time you break, immediately complete 10-20 Back Extensions

WOD
Conditioning
7 RTF
3 HSPU (strict if you have them) or scale to holds or ab-mats
6 T2B or 12 Hanging Knee Raises
10 Burpees
Rx+ = 10 rounds

PWOD
Weightlifting
2 Squat Cleans + 1 Power Jerk
2 x 70%, 1 x 75% for 3 sets (of your 1 RM C&J)

Day #6 I''m upto date, are you?

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