Strength & WOD – 5/11/2020

We are going to spend this week working major muscle groups/levers back into shape and continue metabolic conditioning to rebuild our engines. Next week we will begin blending in Olympic lifting.

Strength – Deadlift

Slowly warm up in sets of 3 reps to a manageable weight you can maintain perfect technique through 5 reps.

Then 6 sets of 5 reps at that weight. Rest approx 2 mins between sets.

Metcon – Interval Engine Builder

5 Rounds

15/10 cal row/ski-erg/echo bike or 15 burpees

40 double unders (60 singles or 40 double taps)

1 min rest

Score – total time from start to completion of double unders in 5th round.

1 thought on “Strength & WOD – 5/11/2020

  1. FRANCES 11:30 S
    CARLOS 12:22 S
    BRITTNEY 10:12
    KATHY 9:55 S
    NEIL 10:04 S
    ETHAN 11:15
    BRETT 11:58
    SABRINA 9:41 S
    ARTHUR 12:30 BIKE
    JEN H 12:10
    DUSTIN T 15:04
    ANDRES 10:28
    DJ T 13:51
    ANTHONY 9:10 BIKE

    JUAN DAY 1:
    SILVIA DAY 1

    DEWAYNE 11:58 S/BURP
    GINA 11:49 S
    ALICIA 13:59 BURP
    ART 11:59 S
    BRIAN 9:30
    WYATT 12:06 BIKE
    MATT VH 9:56 S/SKI
    BEA 11:58 S
    JULIE 10:38 BURP
    RAQUEL 10:25
    IVAN 11:31 S
    UEYEN 12:00 S

    BONDI 10:35
    KATLYN M 13:00
    ANNA 11:50 S

    ARTHUR 12:03 B
    ANDREW 13:20 SIT
    CUTTONE 10:04
    ROCCO 11:03 S
    GREG 13:10 B
    STEVE 12:22 S
    CHRIS 14:02
    AMY 13:15 S
    JOHN 12:30 B
    J SCHWIGGY 11:40 B
    SUE 12:30 S
    PAUL 13:14
    DIXIE 13:31
    MATTHEW 12:02
    BILLY 14:37 B

    MATT D 11:21
    MAYA 9:47 S
    RAQUEL šŸ™‚
    CAM 11:40 ISH
    ERIC 13:55 S
    ALEX 11:43 BURP
    PAUL 12:00
    SHANNON 11:39
    LISA 10:07
    KRISTEN 9:38
    SHAWN 9:18 S
    MONICA 10:42 S

    RICHIE 10:51
    YESSENIA 10:13
    KRISTEN 10:59
    MERCI 13:07
    JESS 11:40
    ANDREA 11:02
    REBECCA 12:36
    DAVID 11:00

Leave a Reply

Your email address will not be published. Required fields are marked *