08.25.2017

HAPPY BIRTHDAY COACH JOHN!

John’s 50th birthday is  technically on Saturday, the 26th, but we’re going to celebrate today with a fabulous birthday WOD, hand picked by the man himself.

John (as you all know) is an outstanding human being. Aside from being incredibly fit, and an excellent coach who has a taste for challenging workouts, hes also a very well respected and accomplished professor, though you’d never hear it from him.
That is perhaps John’s most admirable quality; he is humble. It makes all of his accomplishments and characteristics even more impressive, because even though he’s got every right to boast, he has no interest in doing so. Instead, he leads by example, and lets his actions speak for him.
At 50 years of age, hes fitter and stronger that 95% of people you’ll come across in your day to day life, at any age. He is an inspiration, and we’re proud to celebrate his birthday with him.

Happy Birhtday John!

he requests that you watch the below video before you perform the workout.

Enjoy

https://www.youtube.com/watch?v=TwERT5I1DFU

Warm-up:

Run 400m

then with a empty bar, 2 times, 5 reps each:

Clean shrug

Clean pull

Power clean

Squat clean

Front squat

Mobility:

1. Traps smash with barbell or wrist stretch on floor 2’/side
2. Goblet squat hold or wall squat 4:00

Strength:

[warm up Deadlift 10:00]

3 Deadlift every 30sec for 5 min

Rest 1:00 and add weight

2 Deadlift every 20sec for 5 min

Rest 1:00 and add weight

1 Deadlift every 10sec for 5 min

Conditioning:

JOHN KILIMANJARO’s Birthday WOD!!

[10:00] warm up clean and jerk and find your weight for the workout

1 clean and jerk every 30 sec for 50 rounds (25 minutes)!

(Across AHAP)