*Adjusted Regionals/Week of 5/13/13 Class Schedule Here

WOD:

1) Hang Clean + Clean: 1-1-1-1-1-1-1

These are full Squat movements. Build up to a heavy set. There is no dropping the bar between reps. Only build as heavy as you can hold onto. Rest 90-120 seconds between sets.

2) 3 rounds AQAP:

25 Hang Power Cleans 135/95

25 Kettlebell Swings 70/53

25 Burpees

Extra Work:

3) 10 minutes: Triple-under Practice

If you can’t do Double-unders spend this time working on Double-unders. If you can do Triple-unders keep track of how many you get in 10 minutes.

4) Bar Muscle-up: 10 minutes EMOTM

Pick an set rep count that you can maintain for the entire 10 minutes.

5) GHD Sit-ups: 3 x 25

Rest 90 seconds between sets.

For results post weights of each set of Olympic Work and time to complete Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc.

Post Results/Thoughts To Comments

A post for you guys to read HERE about supplements.