10/21/14

TUESDAY

Warm-Up:  *Get to class as early as possible and practice mobilizing*

  • Walking Quad Stretch
  • Walking Knee Hugs
  • Inchworm
  • Spyder Walk
  • High Knees/Butt Kicks
  • Karaoke’s x 2

 

Skill:  Split Jerk

 

Strength:  BTN split Jerk (from rack)

(1 @ 80, 1 @ 85, 1 @ 90, 1 @ 95, 1 @ 100+%)

Battle of the Club Taper: (work Clean and Jerk form @ light load)

 

WOD:  3 Min AMRAP:

  • 3 Power Cleans (115/75)
  • 6 Pushups
  • 9 Air Squats
  • 1 min rest

*repeat total of 5 TIMES

*score is total reps over all 5 AMRAP’s/ highest completed split jerk

Ex) Zak: 337/ 245# (Rx)

Level 1: (105/65)

Level 2: (95/55), scaled pushups

Level 3: scale as needed

Taper:  Complete no more than 1.5 -2 rounds per AMRAP

 

Cashout:  Tabata Sit-Ups

 

***Challenge of the week!***

Fastest Shuttle Sprint!!

Perform on large BBall Court (half court/ full court sprint) for time!