Hey Folks!
Summer has finally arrived! Hope you all enjoyed the day and soaked in a little sun here and there. First proper dip in Lake Ramsey today – it was totally reasonable. So if you were on the fence, get in there and go for a swim/paddle :)
We’ve got Helen coming up Friday – So heal those hands up as much as you can (though 12×3 pull ups isn’t too bad) and get after it.
If you know what the picture is (because you’ve been inside that building) – then we have plans for you – let me know your Tshirt size :)
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Coaching Notes:
Squat endurance/stamina and some pressing volume. Nothing crazy about it. Make sure you’re mobile enough to hit the goblet squats properly (staying on your whole foot – those heels should stay down). If you’d like, go a little lighter and take it slow – then the squats will act as both strengthening and mobility work. The WOD is a lung burner. It’s only 5 thrusters ;) so make an effort to grab the bar and go after those sit ups. You should be able to catch your breath while you’re box jumping and sit up-ing (sort of).
Strength work:
Every Minute for 10 Minutes:
ODD Minutes – 15 Goblet Squats (use an appropriately weighted dumbbell/kettlebell)
EVEN Minutes – 10 Bench press @~60%
Conditioning – “Porky Minch”:
10 Rounds for time:
5 Thrusters (95/63)
10 Box jumps (20/16)
15 Sit ups
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