MON 04.07.14

TGU: Turkish Get Ups in the morning

TGU: Turkish Get Ups in the morning

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: 5 sets of 5 reps. Working up to a heavy set of 5.

B. 10 minute AMRAP
11 Kettlebell Swings (24/16kg)
9 Box Jumps (24”/20”)

Post load for press and total rounds and repetitions for AMRAP

And coming tomorrow…

A. Skill Work Double Unders:
Every minute on the minute (EMOM) for 10 minutes
40 seconds: Max Consecutive Double Unders (DUs)
20 seconds: Rest

Score = (Total Consecutive DUs from 10 minutes) / 10

B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Shoulder to overhead (16/8kg kettlebells)
Double Unders

Score total reps from each TABATA ex: (210 / 46 / 65 / 189 )

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