Chicago Cubs Ticket Raffle will continue until Sunday at 12p. Anyone who donates at least $50 will be in the raffle. More details here. . .
10a – Team WOD
* Lincoln Square Athletes can attend the powerlifting (bench, squat, deadlift) or the olympic lifting (snatch, clean, jerk) classes at Lakeview. Remember, these classes are more about developing the lifts than moving heavy weight. Weight comes down the road and after technique has been established.
9a – Powerlifting & SWOD (see below)
12p – Olympic Lifting
Team WOD – “The Wreck” – a four meat paleo sandwich
** Teams of 2 chipper. Work through all tasks as a team, only one teammate can work at a time. Switch off as needed.
** Every 2 mins every athlete must stop and preform 5 burpees and then continue where they left off.
** To be clear. 100 reps can be split up any way you like. Athlete 1 can do 82 reps and athlete 2 can do 18 reps. One athlete works at a time.
100- Air Squats
80 – Flutter Kicks (4 Count, or L, R, L, R = 1 Rep)
60 – KB Swings to eye level 70/55
40 – Row for Cals
100 – Push Ups
80 – Box Jumps
60 – KB Snatches 55/35 (L + R = 1)
40 – Row for Cals
100 – Lunges (L + R = 1)
80 – Wall Ball 20/14
60 – Pull ups
40 – Row for Cals
100 – Ab Mats (touch the ground in front of your foot)
80 – Single Arm KB Push Press 45/25 (L + R = 1)
60 – Mountain climbers (L + R = 1)
40 – Row for Cals
9a – Powerlifting & SWOD (Strength WOD)
Part 1 – Back Squat 5 x 5 cont’d (15m)
* 4 Sets of 5 reps to warm up, then 5 sets of 5.
* Add 5 – 10lbs from last attempt. If this is your first time, then start at 65% of your 1 Rep Max
Part 2 – Bench Press (15m)
* 6 sets of 3 reps working up to a 3 rep heavy on the 6th attempt.
* Drop down to 65% of your 3 rep and do two sets of max reps.
SWOD – 4 rounds (13 min cap to get this done)
Push Press for 8 reps
+
16 Death March Steps
* Add weight to the Push Press each time. Start at something that feels comfortable. You should not fail but it should be challenging with good form on the 4th round)
** This is not a race, just get it done in 13 min and push yourself with a bit of speed and weight. Think 75% speed today.
Happy Birthday Coach Kevin