Thursday, March 7, 2013

18.5


     Hooray for Kelsey. Awesome job tonight girl. If you don't know what I am talking about...be jealous. Kelsey got 5 Muscle Ups this evening, and I saw them. Non muscle uppers keep working hard. Kelsey is living proof of this: Skill + Hard work = Awesomeness. What an awesome week. The Open started...people have been putting in some work...I can't sleep because I am to excited and I can't shut off. I need to find my Owner's Manual and locate my OFF or REBOOT switch.

Oly Strength
1. Clean & jerk -
         70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
2. Front Squat
           Warm Up 1 x 5 @ 75%, 1 x 3 @ 85%
           Work Sets 1 x 1 @ 95%, 1 x 1 @ 105%
            Max Front Squat.

Skill Work
Pick a skill you suck at, spend 10 minutes finding ways to not suck at it.

Grunt WOD
400 meter sprint
     rest 2 min
EMOTM for 6 Min
4 Overhead Squats @ 75% 1RM
     rest 2 min
4 Minute AMRAP
25 meter prowler push (90/50)
20 meter lunge
     rest 2 min
6 minute AMRAP 
15 Wall Ball
15 Toes to Bar
     rest 2 min
400 meter Sprint

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