Thursday May 30, 2019

May 29th, 2019
by:

Fire Team 4 Challenge & Fundraiser
Saturday 6/15

FireTeam_4

Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.

Last day to sign-up and get your shirts is this Friday 5/31. Black = Competitor / White = Volunteer.

FireTeam_4_GEAR4 FireTeam_4_GEAR3 FireTeam_4_GEAR FireTeam_4_GEAR2

Specialty Classes

Yoga – 11:00 am

Strength / Skillwork

Deadlift
5-5-5
10 @ BB
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 80% of today’s heavy

PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.

With this strength cycle you’ll want to work up to a heavy set of 5. That set should be right around your 5RM. Then you will scale off of that and do 2 working sets at 80%. Ensure really good form and range of motion on those working sets.

WOD

10 Rounds:
:45on/:15off
5 Burpees
5 Hang DB Clean and Jerks Left arm
5 Hang DB Clean and Jerks Right arm
20 Jumping Lunges (1ct.)

Start where you left off. Score is total rounds + reps.

RX+: 50#/35#
RX: 40#/30#
Scaled: 25#/15#

Elements

Do main WOD