We are so lucky to have such wonderful athletes! And we get to celebrate our Lindsay Roberge's Birthday!

We are so lucky to have such wonderful athletes! And we get to celebrate our Lindsay Roberge's Birthday!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm-up A: 100 Double-unders (5 min)
 
2. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
 
 3. Front Squat + Thruster

1-1-1-1-1-1-1
 
Seven reps to work up to the heaviest single rep you can handle today.  (20 min)
 
4. “Fran”
21-15-9 reps for time of

Thrusters
Pull-ups
 
LIII: as Rx’d
LII:
AMRAP :75 thrusters. If you get to 21 before time is up, move on to…
AMRAP :75 pull-ups. If you get to 21 before time is up, move on to…
AMRAP :60 thrusters. If you get to 15 before time is up, move on to…
AMRAP :60 pull-ups. If you get to 15 before time is up, move on to…
AMRAP :45 thrusters. If you get to 9 before time is up, move on to…
AMRAP :45 pull-ups. If you get to 9 before time is up, you’re done.
 
For load, use 40-50% of your 1RM thruster. Record your time to completion, or total thrusters/total pull-ups. 
 
LI:12-9-6
Thrusters
Ring Rows
 
5. Cash-out:
EMOM 10

Even:30’ HS Walk, 2 Wall Walks, or :30 Double Overhead Hold
Odd:8-12 Renegade Rows
 
 
 
Have fun!
 

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