Warm-Up
Coach’s choice
WOD prep
Prep the snatch to wod weight
WOD
Milk & Honey
1 mile run (4/3 mile bike if not running)
70 Double-Unders
60 Air Squats
50 Chest-to-Bar Pull-Ups
40 GHD Sit-Ups
30 power snatches (115,75)
20 Strict handstand push-ups
Option 2:
1 mile run (4/3 mile bike if not running)
70 Double-Unders
60 Air Squats
50 Pull-Ups
40 Ab-mat sit-ups
30 Snatches(95,65)
20 Box hand stand push-ups
Option 3:
1 mile run (4/3 mile bike if not running)
60 single unders
50 Air Squats
40 ring rows
30 Ab-mat sit-ups
20 Snatches(45,30)
10 Push-ups
Endurance & Stamina:
5000m with rate changes every 1000m: 26-24-22-24-26
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.
CFS Brief:
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
Milk & Honey: 28:56 140 Singles | 10 C2B + 40 Pull Ups | 50# Snatch | 1.5 Ab Mat Strict HSPU
Really fun workout – I like a good chipper! For me the toughest part was the succession of Pull Ups-GHD-Snatch-HSPU. Awesome job to Matt for sticking it out and finishing off all of the HSPU. On the plus-side it was a beautiful morning for a run 🙂 Thank you (once again) for the cues on the snatch Frozen!
Milk and Honey
29:43
PU’s, #85 Snatch, Box HSPU’s
Milk + Honey, 29:40 | 3mi bike, 140 singles, 50 ring rows, 30GHDs + 10 abmats, 25# snatches, pushups
When I saw this workout last night I knew it was going to be a tough one. Glad to see so many turn out for it – no pain, no gain! Those snatches were tough. My form definitely needed some work, thanks for the pointers John! I really wanted to mix in some pull-ups but knew it would have taken me too long so opted for ring rows. Glad to get it all in under 30!
Great workout! I was planning to take a rest day, missed my regular 5:30 class, and crashed the 9:30! I didn’t mind the extra sleep though… Lots of scales, but I was happy with my choices:
27:20
2 x singles, 40 pull-ups, 80 abmat sit-ups, 45# snatch, 20 box hspu
30:47rx