26 May 2019

Warm-up

Choose: Run, Row or Bike

Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

OR

Double Under Practice

100 or 2 min practice

Mobility

Shoulders:

i. 1:00/side Trap Smash (ball)
ii. 1:00 Child's Pose - walking hands
iii. 10 Wall Slides - PVC OH Press
- hips, shoulders, elbows, hands on wall ...
iv. 8 Staggered "Y" Turn-Outs
v. 8 Banded / Ring OHS

Metcon

Barbell warm-up

5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Shoulder Press, Push Press, Push Jerk

2-3 Rounds with empty bar / PVC:
5 Shoulder Press
5 Push Press
5 Push Jerk

A: Grace (Time)

For Time:  
30 Clean and Jerks, 135# / 95#

B: 2019 CanEast Games WOD#2 (Time)

2RFT:
125 Double Unders (advance every 25 reps)
40/30 Calories Row
50 Russian KB Swings @ 24/16kg (advance every 25 reps)
40/30 Calories Assault Bike
750' Shuttle Run (15x 50')
***
Rx+= Weight Vest 20/14#
Time Cap: 23:00