Wednesday 3/28/18

Wednesday 3/28/18

Scoll down. Do not pass go. Do not bother with individual scores.

18.5 Top 3 Rx & Scaled Men & Women 3+ each:

Rx Men
Stephen Burroughs – 104
Andrew Pankopp – 97
Matt Delockery – 95

Rx Women
Ivy Perkins – 80
Patrice Pollock (M) – 78
Kristy Younker – 73

Scaled Men
Graham Wickham – 173
Matt McGhee – 118
Courtney Morrison – 105

Scaled Women
Kimberly Knipe – 142
Yessi Banda – 140
Liz Meehan – 131

18.5 Team Spirit 5+: The Good Doctor. We lean on you too much and you always answer the call. Many thanks for always being there for the entire gym on and off the platform.

18.5 Team Standings
18.Fun – 155
Swole Patrol – 144
Turn Down For WOD – 144

Ladies & Gentlemen, WE.HAVE.A.TIE. And ties don’t fly. One brave soul from Swole Patrol & one from Turn Down For WOD will go head to head in a popup tiebreak showdown. Check back often for details so you can rally your teams.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
10 Alternating Turkish Getups

Practice movements from today’s circuits.

Strength
All levels will be doing two 12 minute strength circuits. There is a 3 minute transition period between the two circuits. The clock will remain running the entire time (so 0:00-12:00 is the first circuit, and 15:00-27:00 is the second circuit). There may be as many as three people training on the same bar. If so, stagger start times by a minute: I want everyone doing the circuits in exactly the order written.

Start each exercise at the top of the minute, working for 30-45 seconds (Level 0 no more than 30 seconds). The goal is to get 12-15 quality reps of each movement. If the kettlebell movements are too easy/hard, adjust the weight accordingly.

Levels 2-4

A. 3 Sets
Barbell Bench Press
Right Hand Kettlebell Snatch
Left Hand Kettlebell Snatch
Crab Kicks

B. 3 Sets
Right Leg Russian Step-up
Left Leg Russian Step-up
Right Hand Row
Left Hand Row

L4 – 135/95, 24/18k for Snatch, Step-up, Row
L3 – 115/75, 20/16k for Snatch, Step-up, Row
L2 – 95/65, no rx for kb exercises

Levels 0/1

A. 3 Sets
Kettlebell Floor Press
Right Hand Kettlebell Snatch (or swing)
Left Hand Kettlebell Snatch
Crab Kicks

B. 3 Sets
Right Leg Russian Step-up
Left Leg Russian Step-up
Right Hand Row
Left Hand Row

L0/1 – sub one hand swing for snatches if necessary, sub reverse table for crab kicks if necessary

Conditioning
3 Rounds, each round as fast as possible (10 minute limit)
40 yard Sled Push
50 Mountain Climbers
Rest at least 90 seconds between rounds