Thursday 1.17 : Ladies Head Off to Miami

Thursday 1.17 : Ladies Head Off to Miami

Have you ever run a 5k? Maybe Thanksgiving day pre Turkey gluttony.

How about ever done a workout involving swimming and a devilish thing called a ski-erg?

Or something with double unders, handstand walking, and heavy clean and jerks?

Many of you probably said yes to some or all of those. Now how about doing all of those in a single day with only a few hours rest in between? That is what Coach Stacey, Coach Lauren, and Jaime will be doing on Friday alone, with another 2-3 workouts on Saturday, and another 2-3 workouts on Sunday.

They will be competing against some of the other fittest women on the planet, with teams coming from literally every continent other than Antartica to compete. They will be going from sunrise to sunset Friday, Saturday, and Sunday, with the goal to finish in the top of the fittest female teams at Wodapalooza!

I will be down there as their coach aka support staff and updating all our social medias as often as I remember. I might even get on the twitter machine! You will all be well informed as to how these girls are doing down in the MIA.

Any and all donations are still welcome. I can’t say thank you enough for all of you who donated so far. It’s been an UNREAL response to the email a week ago. Thank you so, so much. The girls appreciate it incredibly. If you haven’t donated and wanted to, there’s still time!

 

THURSDAY

CrossFit

Strength : Press
5-5-5-3-3-1-1

WOD: 3 Rounds
20 Wall Ball 20/14
40 Double Unders
then 3 Rounds
7 Thrusters 95/65
7 Lateral Burpees over bar

S: 15 Wall Ball, 80 Singles, 75/55
L1: 75/55

Rx+: 115/75

 

Strong

Lift: Bench Press
3-3-3-3-3

Accessory: Press
5-5-3-3-1-1

Conditioning: 3 Rounds
20 Wall Ball 20/14
40 Double Unders
then 3 Rounds
7 Thrusters 95/65
7 Lateral Burpees over bar

 

The Program: Rest

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