12/2/14

Tuesday

 

Warm Up

2 laps

20 Jumping Jacks

20 Air Squats

20 AMSU

10 Jumping Jacks

10 Air Squats

10 AMSU

1 Lap

Skill

PC + HPC + FS

Strength

Power Clean + Hang Power Clean + Front Squat

3 X 1 @ 70 %

3 x 1 @ 75 %

2 x 1 @ 80 %

2 x 1 @ 85 %

2 x 1  @ 90 %

 

WOD (Partner)

For Total Time

40-30-20-10

Power Snatch (115/75)

Double Unders

40-30-20-10

Shoulder to Overhead (115/75)

Toes To Bar

40-30-20-10

Wall Balls (20/14)

Burpees

Level 1: 95/65 - Doubles - 95/65 - ttb - 20/14 -burpees

Level 2: 85/55 - Singles - 85/55 - Knees to elbow - 14/10 - burpees

Level 3: 65/45 - Singles - 65/45 - knees to chest -14/10 - burpees

Cash Out: tabata double unders

Challenge of the Week: Max Ring or Bar Muscle ups! OR Work Progressions and aim to get your first!