MON 05.09.16

Dan mini band overhead squat
Dan mini band overhead squat

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 5 Rounds [15 Minute Time Cap]
4 1-arm Kettlebell Overhead squats (16/12kg) Left Arm
4 1-arm Kettlebell Overhead squats (16/12kg) Right Arm
30 Situps

Post load and reps for squat and time for WOD. Ex. 335#, 8 reps, 12:10 Rx.

And coming tomorrow…

A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest

B. 16 minutes as many rounds as possible (AMRAP):
20 Calorie Row
16 Box Jumps (24/20”)
12 Sledgehammers
3 Handstand Wall Climbs

Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.

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