ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!
Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus #1: Power Clean Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Power Cleans.
Power Clean 2-2-2-2-2
Notes: Today’s repetitions will be completed as touch and go from the floor.
Post loads to comments.
Impact/Focus #2: EMOTM Skill Work
Complete the following workload every minute on the minute for 12:00.
Minute 1: 12 x Toes-2-Bar
Minute 2: 8 x Pistols (4L/4R)
Minute 3: 40 x Double unders
Post reps completed to comments.
ROMWOD
“Need For Speed”
Power Clean Doubles: 100×2 (PR!)
EMOTM Skill Work: subbed GHDs for T2B, green-banded pistols, double unders
Power Clean Doubles: 2×225#. PR!
EMOTM Skill Work: ✔️ Rx.
Power Clean Doubles: 155#x2
EMOTM Skill Work: Rx-ish. Still need to work on pistols