SATURDAY, 5/26/12

25 May

To clarify, MURPH will be on Sunday. 🙂  Scales will be provided based on your goals.

INTRO TO OLY – OPEN TO ALL MEMBERS but limited to 8 people per class – (with Jim and Erin) 9-1030am and (with Jim and Erin) 1030am-12pm
Workout of the Day Session with Liz at 9am and 12pm
FOUNDATIONS with Liz at 10am
ENDURANCE (RUNNING) with Liz at 11am
Run 3x600m, rest 2 mins in between
GYMNASTICS is cancelled today as Sammy is away
ADVANCED OLY from 1-3pm and 3-5pm with Jim

WOD 9am and noon:

SMR: Feet 2mins/side
Mobility: band assisted hamstring stretch 1 min/side, gastroc/soleus stretch 1 min/side
Dynamic warm-up: Rowing drills: What is the catch? Where is the finish? When is recovery?

WOD: 4x750m, rest 3:00mins. Score is slowest interval

Foundations 11am:

SMR: 5 mins, workshop with the coach
Mobility: Pec stretch 1 mins/side, band overhead stretch 1 min/side
Dynamic Warm-up: single arm ring row, 3 sets of 5/arm
Strength: single arm press, 5×5
Met-Con: For time:
3 rounds
500m row
25 thrusters

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One Response to “SATURDAY, 5/26/12”

  1. David May 25, 2012 at 10:02 pm #

    My Murph goal is to finish in under an hour. That last mile run is going to be fun after having done 300 squats.

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