EMOM 15:00
A – :30 Max-effort Russian KB Swings, 55/35#
B – :30 Max-effort Alternating Turkish Get-ups
C – :30 Max-effort goblet squats
For quality:
10:00 row/bike/jog at conversational pace
Accumulate 1:00 hold at top of ring dip
Accumulate 1:30 front plank
“Lynn”
Five rounds for max reps of:
Bodyweight bench-press
Pull-ups
For quality
10:00 row/bike/jog at conversational pace
30 hip extensions
A crucible is an extremely difficult test that combines different elements that when completed form something new. Beginning Monday, 6/19 our next training cycle – The Crucible – will give you the chance to do just that! One day each week for eight weeks you will have the chance to perform a WOD programmed by each coach and specifically designed to be a challenging physical and mental test. Hit these workouts with all you have got and great results will follow!!!
Also during this cycle we will be shifting focus to include a bit more Olympic lifting each week than we have done so far since The Open.
Finally, it is really starting to heat up outside. Be sure you are staying hydrated and getting plenty of rest!!
“Grace”
For Time:
30 Clean and Jerks, 135/95#
For quality
10:00 row/bike/jog at conversational pace
3 Rounds:
50m pinch grip plate carry L AHAP
50m pinch grip plate carry R AHAP
4 Rounds for Time*:
200 double-unders
1 mile run
*Teams of 2, one person works at a time
Cool Down:
Walk 1 lap
Accumulate 1:30 hollow hold, HS hold, supinated hold