12/18/14

THURSDAY

Warm up

 

  • Walking quad stretch
  • Walking knee hug
  • Spyder walk
  • Inch worm
  • Over under
  • High knees
  • Butt kicks
  • Skip for height
  • Skip for distance
  • Karaoke

 

Skill :

Squat Cleans

 

Strength

Back Squat

  • 3 @ 70
  • 3 @ 75
  • 2 @ 80
  • 2 @ 85
  • 1 @ 90
  • 1 @ 95+
  • 1 @ 95+

 

WOD - Partner For Time

  • 400 meter run with late (45/35)
  • 40 squat cleans (135/95)
  • 100 double unders
  • 40 Power Cleans (135/95)
  • 400 Meter Run With Plate (45/35)

 

  • L1: (115/85) singles
  • L2: (35/25) (105/75) singles
  • L3: (25/15) (95/65) singles

Cash Out: Check out the Leader board and see what you can work on

Challenge of the week: max time handstand hold on wall