8 August 2015 8 August 2015
Saturday 8 August 2015 '8 August 2015'

0900-Open gym
1030-WOD

1. Warm-up Level 2
a. 3×25 Band pull-a-parts https://www.youtube.com/watch?v=bR-r8x3J4rU&app=desktop
b. Row 500m
then
2 Rounds of the following complex:
8 Pull-ups
4 CTB pull-ups
2 Bar muscle-ups
2. Strength
No bounce bench press – 5×5 @70% – Slow on the way down, explosive on the way up.

3. Oly
Pause power position clean 6×3 @70-80% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

4. Met-Con
AMRAP 30 Minutes
40 Wallballs 20/14lbs
20 Burpees to 6″ target
10 Clean and jerks 135/95lbs
Run 200m with med ball

5. Extra
AMRAP 3 minutes
Max sets of 3 unbroken strict HSPU
Rest 3 minutes
AMRAP 2 minutes
Max sets of 2 unbroken strict HSPU
Rest 3 minutes
Max strict HSPU in 1 minute

1. Warm-up Level 2
a. 3×25 Band pull-a-parts https://www.youtube.com/watch?v=bR-r8x3J4rU&app=desktop
b. Row 500m

2. Strength
No bounce bench press – 5×5 @70% – Slow on the way down, explosive on the way up.

3. Oly
Pause power position clean 6×3 @70-80% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

4. Met-Con
AMRAP 20 Minutes
40 Wallballs 20/14lbs
20 Burpees to 6″ target
10 Clean and jerks 115/75lbs
Run 200m with med ball

1. Warm-up
3×25 Band pull-a-parts

Row 500m

2. Strength
No bounce bench press – 5×5 @70% – Slow on the way down, explosive on the way up.

3. Oly
Pause power position clean 6×3 @70-80% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

4. Met-Con
AMRAP 20 Minutes
30 Wallballs 20/14lbs
15 Burpees to 6″ target
10 Clean and jerks 95/55lbs
Run 200m

Be Sociable, Share!