Tire Flip, Burpees; A Tale Of 3 Programmers

Rick. Thrusters this time.

Kirsten's Programming:
Warmup: DROM, CFE

Strength: DE Bench @ 50%, 3reps on the minute for 8min.

WOD: 5 rounds, each for time:
20m tire flip
15 burpees
1 min rest between rounds

Stretch 5 min

Mobility: roll out inner thigh and hams on bar.

Rick's Onramp 3 programming:
3 rounds with rest in between:

200m Row
10 Thrusters

Jeremy's programming for Mom:
3 rounds:
200m Row
10 ground to overhead
10 seated tucks

Wall Ball, Double Unders

Rick on WOD 2

Workout 3:
Warmup: Gymnastic 1., 10 min.
Strength: ME Clean 2RM. 15 min.
WOD:
21-15-9 of wallball (14 or 20 lb, 10 ft) and double -unders!
Stretch 5 min
Mobility: 10 min. Hams, quads, hips, back of neck and shoulders

Rick on Onramp WOD 2:
10!
Medball DL
DB Push Press
4:15

Wall-ball? Double Unders

Rick on overhead pressing.

Warmup: Gymnastic 1., 10 min.
Strength: ME Clean 2RM. 15 min.
WOD:
21-15-9 of wallball (14 or 20 lb, 10 ft) and double -unders!
Stretch 5 min
Mobility: 10 min. Hams, quads, hips, back of neck and shoulders

Rick did Onramp 2. Nice work!

(This message from my iPhone.)

Deadlift, KB Swing , Burpees.

Rick tried out a WOD at the gym.

KStar Warmup. 10 min.
Strength/skill: 1/2 Tabata front squat @ 60%. 10 min.

WOD:
5 rounds for time, cap 15 min:
7 Deadlifts @70%
9 KB swings
11 Burpees

Stretch 5 min
Mobility. 10 min. Couch, banded squat, sink.

Rick did:
200m Run
12-15-9 of:
Squat
Pushup
Ring Row
200m Run

Rick finished in 8:16. Nice job!

Chipper

Run, Walking Lunges

Gym 2 WU

Pose Drills
Back to wall
Face to wall

DE Deadlift

WOD
5 rounds
190m Run
10m Walking Lunges
Limit 15'

Stretch

MWOD
Bone Saw Calf Smash

Gymnastic Volume

Warmup (10’)

Gymnastic warmup 1

Strength (10’)

ME Deadlift

WOD

Gymnastic Volume

Pick 2  gymnastic goats, Pull-ups, HSPU, or muscle-ups.

Repeat sub-maximal reps on the minute for 10 minutes each.

stay within 2 reps for all sets.

Record reps and total to comments.

Stretching (5’)

Mobility Homework (10’)- Voodoo Band Your Patella Femoral Pain

test/retest: Knees at the bottom of the squat.

Wrap below and above the patella, squat 20x.