Nutrition seminar this Monday the 9th 530pm free, this Saturday the 14th hand stand walk seminar 9am

Monday 

B)”boulders for shoulders”

T-spine extensions on foam roller 

T-spine extensions over p-nut 

Baby sharks

Xiapeng  shoulder rotations 

Child’s pose with Overhead extensions. 

C)Atsuko & Mathews bday wod. 

400m run/500m row buy in

Then....

34-14-7 fo...

Kb swings 53/45

Burpees

Then.....cash out 400m run/500m row

Tuesday 

B) 8min emom of

1 snatch

1 thruster

1 clean and jerk

C)for time

30 snatches 95/65, 75/55

30 clean n jerks

30 thrusters

Wednesday 

B)Back squat 

5-5-5-5-5

C)5x 

1min of front rack step back lunges 50/35, (kbs 53/35) 35/25 (kb 35/26)

1 min of Double unders (singles)

1 min of cal row/bike

1 min rest 

(Score is reps)

Thursday

B)work up to wod weight or a heavy(adv)

C)for time “Glen’ish”

30 clean n jerks 135/95

1 mike run

30 pull ups

1 mike run

100 burpees

Friday 

B)Deadlift 

5-5-5-5-5

C)team of 2

Amrap 20

50/35 cal row or bike

50 KB sumo deadlift highpulls 88/61, 53/35

100 double unders (200 singles)

200m odd object carry. TBD by trainer may be a carryable tire, keg, kb, San bag, med ball, plate, box, your mom. 

Saturday

8am-11am open gym (be advised classes take prescedent over open gym there will be a hand stand walk seminar from 9-11am. Your consideration of fellow athlete’s ambition to learn immensely appreciated). 

9am-11am handstand walk seminar. $25 

11am yoga 

Sunday 

Open gym 9-11am.