04122019

12
Apr

04122019

“Let’s Talk Nutrition” class by Coach Dana Bird will be at noon. It is free for members, so come out ready to learn and ask questions! Class times still 8a and 9a and open gym from 10 – noon.

Post Open Cycle, Week 2, Day 5

Warm-up:
Split Jerk Skill Work
3 Sets x 5 Reps
Jerk From a Lunge
(Start with empty barbell, then add light weight)
3 Sets x 5 Reps
Pause Split Jerks (Pause @ initial dip and again at the split receiving position)
then,
2′ Per Side Couch Stretch

Strength:
Split Jerk
1-1-1-1-1-1-1

Partner WOD:
“Gerry’s Ladder” – memorial workout to honor Miami Dade Fire Fighter Gerald Balboa
15′ AMRAP with a Partner
20 DL’s (275/185#)
40 Power Cleans (185/135#)
60 WB’s (20/14#)
80 KBS (70/53#)
100 DU’s
*If you complete the ladder within 15′ continue working back down 80-60-40-20.
**Scaled options are weight reduction and 200 SU’s or step-ups.

Bodybuilding Saturday!
DB Skull Crushers
4 x 12 AHAP
DB Bent Over Row (flat back, strong core!)
4 x 10 AHAP

Extra Conditioning:
Every 5′ for 25′
20/12 Cal AAB Max Effort
*Maintain the Intensity each round trying to beat each previous round time!