Thursday, May 3, 2018

Wednesday, May 2, 2018
May 1, 2018
Friday, May 4, 2018
May 3, 2018

Thursday, May 3, 2018

Announcements:

Is YOUR name on the board???

ISLAND PARTY! Saturday, May 26th!
See the list on the board →→→→

CrossFit Games Atlantic Regional← tickets on sale… June 1-3
Name on the Board →→→→

Mother’s Day Yoga class on Sunday, May 13th!
All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor!
Baked goods and Mimosas will be the fare!
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Warm-up:
Cross-Over Symmetry – Pete’s favorite!
Run 100 meters
Row 200 meters
Bike 5 calories
5 goblet squats + 5 air squats
5 push-ups ←scale to knee push-ups
5 pull-ups  ←scale to jumping – “Front, Back, Jump”

WOD:

This workout was designed by Trainer Pete and programmed in honor of his birthday which is Saturday!

For Time:
800 meter RUN
21 Squats
15 Push-ups
9 Pull-ups
400 meter ROW
21 Squats
15 Push-ups
9 Pull-ups
20 calorie BIKE
21 Squats
15 Push-ups
9 Pull-ups

Scaling:
This workout is designed to be Fast and Furious… sending Pete your love right down to the last pull-up. Choose run lengths and body weight movements that will allow you to go pretty close to unbroken for every set. Be sure to check SugarWOD for your score from last year! Scaling for push-ups will be knee push-ups, and for pull-ups will be jumping pull-ups, “Front, Back, Jump”.

Intermediate:
Volume modifications as needed…
Use squat therapy, a combination of regular and knee push-ups,
and/or a combination of regular and jumping pull-ups as needed.

Beginner:
200 meter RUN/WALK
9 Squats with squat therapy
9 Knee Push-ups
9 Jumping Pull-ups
400 meter ROW
9 Squats with squat therapy
9 Knee Push-ups
9 Jumping Pull-ups
20 calorie BIKE
9 Squats with squat therapy
9 Knee Push-ups
9 Jumping Pull-ups

Recovery/Stretching:
400 meter recovery walk with pinch grip carry

Prone scorpion
Foam roll 

 

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