For those of you that are doing the strength wods and making progress, keep going. If you want to do more weight training than what is scheduled, you are welcome to use the weight training as your warm-up and do the lifts more often, therefore, making progress more often.
Thank you to the people who have made it possible for me to be gone some of the times I am usually at the gym. I really appreciate your help! There are times coming up this summer that I will be gone on vacation and several of you have stepped up to train hours in my place. For those of you that have to deal with changes in trainers, thank you for your understanding and patience.
MONDAY 5-18-15 4 Rounds for time: 25' Handstand Walk* 40 Sit-ups 20 Jumping Back Squats (50, 40/35) *scale to walk along a wall or handstand hold for 60 seconds TUESDAY 5-19-15 Strength WOD: Back Squats empty bar x 5 reps x 2 sets add weight x 5 reps add weight x 3 reps add weigh x 2 reps Work Sets: add weight x 5 reps x 3 sets Regular WOD: AMRAP in 15 minutes: 15 KB Swings (53, 35) 10 Russian Lunges (53, 35) 1 Rope Climb WEDNESDAY 5-20-15 AMRAP in 18 minutes: 15 Calorie Row 20 Sit-ups 20 Overhead Squats (95, 65) 10 Box Jumps (24, 20) 10 Burpees 15 Toes to Bar THURSDAY 5-21-15 Strength WOD: Shoulder Press empty bar x 5 reps x 2 sets add weight x 5 reps add weight x 3 reps add weight x 2 reps Work Sets: add weight x 5 reps x 3 sets Regular WOD: 6 Rounds for reps of: 1 minute Single Unders 1 minute Slam Balls FRIDAY 5-22-15 10 Rounds each for time: 100 meter Sprints 90 seconds rest SATURDAY 5-23-15 Another week of "to be determined" I will be retaking my Level 1 certificate course with Lydia in Tennessee. I will let you know when I know about Open Gym. We will be closed on Memorial Day, but be ready for a Hero WOD when we come back on Tuesday!