Sunday-Sunday 190512-19 – Specialty

Endurance
Sunday 5/12
Partner Conditioning
“Thanks Dallas”
For time:
600 m Run (Buy In)
+
5 Rounds of:
50 Dumbbell Goblet Reverse Lunges (50/35)
50 Single Arm Dumbbell Shoulder to Overhead (50/35)
50 Goblet Dumbbell Squats (50/35)
20 Synchronized Push Ups
+
600 m Run (Cash Out)

Note: Both partners run together. During the rest of the workout, one person is working at a time with the exception of the synchronized push ups.

Wednesday 5/15
“Sludge”
For time:
100 American Kettlebell Swings (24/16)
2000/1500 m Row
75 Box Jumps with step down (24/20)
1 Mile Run

Functional Strength
Sunday 5/12
A. In 15 minutes build to 3 RM Axle Bar Thruster (max 5 sets, off the rack).

B. Each partner completes 4 rounds of:
Partner 1: 15 calorie Row into 5 HEAVY Dual Dumbbell Thrusters.
Partner 2: Stationary Sandbag Marches while Partner 1 completes work.

Sunday 5/19
Farmer Handle Picks 3-3-3-2-2-2-1-1-1
Build to a tough single, 90%-95% of 1 RM.

Note: In between each set of picks, complete 100 ft of slider crawls.

Gymnastics
Week 3/4 – Handstands

We are working on drills to develop strength, proper body position and technique for a better handstand. Don’t have a handstand yet? Don’t worry – this class is for you – ALL LEVELS are welcome to join in.

Please come prepared to do a dynamic warm-up, skill-building drills and progressions and a quick bodyweight WOD or EMOM at the end of class.

Olympic Weightlifting
Sunday 5/12
Pull to Knee + Clean
5x(2+1)

Clean
5×1

Wednesday 5/15
Jerk Dip + Jerk
7x(3+1)

Front Squat
3×3

Sunday 5/19
Deadlift + Snatch Pull + Snatch
3x(1+1+1)

Snatch Pull + Snatch
3x(1+1)

Snatch
5×1