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Happy Mother's Day - Saturday May 11th - Week 7 of 8

***Make Sure All the Moms Join Us For This Special Mother's Day Workout!***

8AM

Warm-Up

- Coaches Choice

A. Press

-1 Rep @ RPE 8

-4 Reps @ RPE 9 (~86%)

-Subtract 5% from above set for 4 Reps x 3 sets

 

B. Clean and Jerks - 15 EMOM - Slightly increase or continue to practice with weights from last weight 

Minutes 1-3: 2 Clean Pulls + 1 Hang Squat Clean

Minutes 4-7: 1 Power Clean

Minutes 8-15: 1 Squat Clean  + 1 Jerk (No more than 80% of your expected max)


9AM

Warm-Up

Coaches Choice

Partner WOD - Teams of 2

20 Min Every "MOM" Minute on the Minute - One Partner works for 30 secs while the other rest, then switch. 

- Minute 1/11: Air Squats

- Minute 2/12: Jump Rope

- Minute 3/13: Push-ups

- Minute 4/14: Pull-ups/Ring Rows

- Minute 5/15: Tire Flips

- Minute 6/16: Lunges

- Minute 7/17: Sit-ups

- Minute 8/18: Rowing/AB

- Minute 9/19: Burpees

- Minute 10/20: Barbell/DB Press

***Groups will be staggered on which minute they start so everyone can share equipment and rig space****



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