May 5, 2016 aka Cinco de Mayo

Thursday

ANNOUNCEMENTS:

HAPPY CINCO DE MAYO!!!  Here is one of Robb Wolf’s great paleo recipes… The NorCal Margarita!

Ingredients:

  1. 2–3 shots of 100% agave tequila
  2. Juice and pulp from one lime
  3. Soda water
  4. Ice

Mix it all up and enjoy!!!

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Snatch 3 x 5  (Coach helps determine weight)

METCON:  

Cinco De Mayo WOD

16 Minute AMRAP

5 Burpees

5 Russian KBS (35/25)

5 Ring Rows

5 Lunges Each Leg

5 Kettlebell SDHLP (35/25)

EXTRA CREDIT:

ROMWOD

and/or 

4 x 20 sec Handstand Hold

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Snatch 3 x 5  (complete 2 sets at 65% before starting 3 sets of 5 @70%)

METCON:  

Cinco De Mayo WOD

16 Minute AMRAP

5 Burpees

5 Russian KBS (70/53)

5 Chest to Bar Pull-ups

5 Lunges Each Leg

5 Kettlebell SDHLP (70/53)

EXTRA CREDIT:

ROMWOD

and/or 

4 x 20 sec Handstand Hold

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