Intern Ben V., our Athlete of the Month! In the words of a morning athlete:
"Ben has an excellent eye, and a sensitive heart. He's improved all of my lifts and helped me climb the rope for the first time in my life! He is really a special addition to your coaches." For more about Ben, click here!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)
3. "Sunny Day Real Estate"
In teams of 2, AMRAP 20
40 Box jumps
70 Kettlebell swings
Divide work evenly. Score is total reps.
Level III: 30/24" box, 135/95lbs push jerks, 70/53lbs kettlebells swung American-style
Level II: 24/20" box, 105/73lbs push press or push jerks, 53/35lbs kettlebell swung American or Russian style
Level I: 20 box jumps, 30 presses, 40 walking lunges, 50 kettlebell swings. Do not do more than one set of 10 without taking a break.
Hungry for some community! Want to learn how to eat at a restaurant and stay on point? Come on in for the Breakfast WOD!