Taking on Wednesday like a boss!

Warm Up:
3 Rounds
10 Kipping Swings
10 KB SDLHP
10 Single Leg Broad Jump Squat

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2-B EMOM

Metcon:
3 rounds at 100% effort
20 Box Jumps 24/20
10 KB Swings 53/35
15 Sit Ups
10 KB Swings 53/35
15 Sit Ups
10 KB Swings 53/35
20 Box Jumps 24/20

2 Min Rest Between Each Round.

Post Score on white board.

Elite Competition Class

1. Push Press
On the 2:00 x 6 Rounds:
Rounds 1-2: 5 Push Presses
Rounds 3-4: 4 Push Presses
Rounds 5-6: 3 Push Presses
Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

2. Conditioning
3 Rounds, For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

3. Midline
5 Rounds, Not For Time:
:20 Second L-Sit
5 Wall Walks

Performance Power Training

Wednesday, MAY 30th, 2018
Active Rest Day
Ride a bike for a half hour (any kind of bike)
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
Jesse Burdick’s Board Fight: https://youtu.be/Ea0MonesChI
3xMax Reps Cycling as many rounds as possible:
3 Reps Thick Board
3 Reps Thin Board
3 Reps No Board
*Rest as needed between max effort rounds
*Weight should be a 4 out of 10
*The video makes it look out of order. Do 3 reps with a thick board, then 3 reps with a thin board, then 3 reps full range of motion, then repeat until Death.
-Then
Girth Differential
-5xSuperset
10 BB Shoulder Press
10 Pullups (scale as needed, no kips)
-3×12
DB Curls
DB Kickbacks https://youtu.be/RXQ9qcCFGno