NOTE: We will be at the pool for a USAF hosted Spec Ops training workout so there will not be a 10am class today. Fort Myers Aquatic Center @ 9am for the Pool WOD!!!
Olympic Lifting Skills Day…”Skillz to pay the Billz”
800m Run Walk Warm-up As A Class
BEAR Complex: 2 Reps @ Each Weight (35 Minutes of Skills Work)
First 5 Sets: DL, HCLN, FSq, PP, BSq, PP
Next 5 Sets: PCLN, FSq, PJ, BSq, PJ
Next 5 Sets: PCLN & FSq or Just SqCLN, PJ or SJ, BSq, PJ or SJ
If you finish all sets continue working in sets of 2 reps at a “manageable” weight working on the movements that are your weakness until the time cap or 35 minutes is reached. Record Max Weight for One complete Bear Complex.
FINISH: 2 Minute AMRAP (Reps) Double Unders…record numbers.
Skills Teaser Alert: “The Bear Complex” is headed your way later this week.!.
Gymnastic & Strength Focus Today
10 Box jumps 24″/20″
10 Strict Pull-ups
– Rest 7 Minutes – (& set-up)
Strength Metcon 2: For Time
12-9-6 Squat Clean 155#/105#
24-18-12 Toes to Bar
These Guys & Gals do strict pull-ups every day!
We will be closed this Saturday but here are some great active recovery WOD’s for your weekend. Pick one of these and post your results to the Facebook page.
18 Minute EMOTM (use your the stop watch feature on your phone)
6 Push-ups, 6 Sit-ups, 6 Air Squats
Road Bike Ride – 20 Miles (no time component)
Trail / MTB Ride – 10 Miles (no time component)
5k Run – (no time component)
1500m Swim – (no time component)
4000m Row – (no time component)
In honor of our USAF Spec Ops recruits.