WOD for 10 MAY 2016

1130 and 1630 at Fredericks Gym

Happy 7th Anniversary for my Wife and I!

Yesterday Karebel was a pretty solid grinder workout and good work to those of you who knocked it out. Here are some action shots:

Congrats to Andre and hosting his first class at 1630 with a couple students. We fully expect that the afternoon class will be at capacity within a couple months so make sure you are recruiting!

Here is the pain for today:

Warm Up:

Complete 2 to 3 sets of:

Run, 200 m

10 Shoulder Taps

20 Air Squats

Single Arm Overhead Walking Lunge Step, 40 ft

 

Strength:

EMOM x 15 minutes

Strict Press 5-5-5-5-5, using heaviest weight per set

then

Push Press 5-5-5-5-5, using heaviest weight per set

then

Push Jerk 5-5-5-5-5, using heaviest weight per set

 

METCON:

5 rounds for time of:

Run, 400 m

10 Overhead Squats, 185/120 lbs

8 Muscle-ups

 

20 MIN time cap

(Scale as needed obviously)

 

Cool Down:

Viyasa Flow

 

Yeah that METCON may be a touch off the insane meter chart but hey, we don’t do CF cause it is easy right?

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