Wednesday January 25, 2017

Ana

At some point, you’re not going to be the strongest in the room. You can’t be. Why? Because you’re 40, you’ve got kids, you’re tissues are different and there’s a 19 year old mutant in the room. But you can always be the “most skilled mover” – Dr Kelly Starrett

A. 12 Minute EMOM
odd: 6,5,4,3,2,1 – Deadlifts
even: 3 Boxjumps (ascending in height)

B. 8 Minute AMRAP
10 DL @ 135/85
15 Boxjumps
15 DL’s @ 185/125
15 Boxjumps
20 DL’s @ 225/145
15 Boxjumps
25 DL’s @ 275/175
15 Boxjumps
30 DL’s @ 315/205
15 BJ’s
AMRAP DL’s @ 365/225

*Bonus*
A. 50,35,20 – Sit Ups, Hip Extension
B. Rowing
5 Rounds:
400M @ moderate pace
100M @ easy pace
200M @ 2K PR pace
100M @ easy pace
100M @ Max effort sprint
2 Minute Rest

Warlock Weightlifting:
A. Snatch – 75%x2, 80%x1x3
B. Snatch Pull – 90% (of sn) x 2 x 3
C. Front Squat – 75%x2, 80%x1, 85%x1