Wednesday, March 16, 2016

Thursday - St. Patrick's Day

Warm Up
Irish Musical Chairs

Using the Boxes, Coach will play some irish music.
During the music, the athletes will shuffle around the boxes.
As soon as the music stops, you must find a seat.

If you don't find a seat, you are out.
Once you are out, you will do a plank for the remainder of the warm up while the music is playing.
Each round, a box will be removed.

St. Patty's Push Presses (No Jerks)
10 Min to find a 1RM

May the Irish hills caress you.
May her lakes and rivers Lift and bless you.
May the luck of the Irish enfold you.
May the blessings of Saint Patrick behold you.

5 rounds for time:
Hills = 20 mountain climbers
Lift = 10 Hang Snatches (Level 1-45/35, Level 2-75/55, level 3-95/65
Enfold = 10 Toes 2 bar (Level 1 - knees to 90, Level 2 - Knees to Chest High)

every 2 minutes:
behold = 20 sec Deadlift hold


The Irish Jig

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