10/27/14

MONDAY

Warm-Up:  3 rounds

  • 5 burpees
  • 4 squats
  • 3 inchworms
  • 2 side lunges
  • 10 pvc passthroughs

 

Skill:  Kipping Pull-Ups                       

 

Strength:  Max Unbroken Touch N Go Power Cleans

(pick a series)  45/55/75,   65/75/95,  115/135/145,   165/185/205

2 minute Rest in between each set

Score = reps completed at heaviest weight  Ex) 10 (205)

 

WOD:  For Time:

  • 30 Back Squat (135/85)
  • 20 Pull ups
  • 10 Shoulder to Overhead (135/85)
  • 30 Front Squat (95/65)
  • 20 Pull ups
  • 10 Shoulder to Overhead (95/65)
  • 30 Overhead Squat (65/45)
  • 20 Pull ups
  • 10 Shoulder to Overhead (65/45)

Level 1: 115/75,  85/55,  55/35

Level 2: 95/65,  75/45,  45/25  Jumping Pullups

Level 3: Scale as Needed

 

Cashout:  Mobilize w/ Barbell (lower body)

 

***Challenge of the week!***

Max distance Handstand Walk