15 June 2016 14 June 2016
Tuesday 14 June 2016 '15 June 2016'

13419151_10206849487295820_5613265251614482431_nDeadline for shirts is Wednesday!
If you are not recovering properly, then you are essentially overtraining.  Make sure you are doing these three things everyday.
1.  Refuel.  After your workout make sure you are eating the right foods to repair your body and set you up for success on the next training day.
2. Replenish.  Replenish the fluids and essential vitamins and metals your body used during the intense wods.  Such as zinc, magnesium, Bcaa’s.
3. Recover.  Sleep!!!  your body recovers best while sleeping.  Chances are you are not getting enough.
Find out more on Thursday at 630 during Steve’s  nutrition class.

1. Warm-up base
3 Steady Rounds
10 goblet squats
Row 20 Calories

2. Strength
6×3 Squat Clean and Split Jerk – Start @70% and Work up

3. Met-Con
5 Rounds for time
7 Squat Snatch 95/65lbs
14 abmat Sit Ups
21m bear crawl (keep hips as high as possible)

1. Warm-up level 1
3 Steady Rounds
10 Light Front Squats
Row 20 Calories

2. Strength
6×3 Squat Clean and Split Jerk – Start @70% and Work up

3. Met-Con
5 Rounds for time
7 Squat Snatch 135/95lbs
14 GHD Sit Ups
21m Handstand Walk or 21 shoulder touches
1. Warm-up level 2
3 Steady Rounds
10 Light Front Squats
Row 20 Calories

2. Strength
6×3 Squat Clean and Split Jerk – Start @70% and Work up

3. Met-Con
5 Rounds for time
7 Squat Snatch 155/105lbs
14 GHD Sit Ups
21m Handstand Walk

4. Extra
21 Calories on AAB
21 Chest to Bar Pull Ups
rest :90
18 Calories on AAB
18 Chest to Bar Pull Ups
rest :90
15 Calories on AAB
15 Chest to Bar Pull Ups
rest :60
12 Calories on AAB
12 Chest to Bar Pull Ups
rest :60
9 Calories on AAB
9 Chest to Bar Pull Ups

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