Saturday class is at Mylan Park (10:30)
Row 500m
30 Burpees
12 minutes
Rest 5 minutes
Complete 3 rounds for time of:
Run 400m
21 HSPU
9 Hang Squat Clean 135lbs/95lbs
10 hamstring stretches (hands to ground in front)
30 sit-ups
50 mountain climbers
Make sure you do warm up sets before starting your 1RM
15 min AMRAP:
3 Deadlifts 185/125#
8 hanging knee raise
8 Burpee step over bar
Rx+
TTB/burpee jump over bar
150 Mountain Climbers
Complete as many reps as possible in 20 minutes of:
20 Calorie Row
15 Toes to Bar
50 Double Unders
Mixed Tabata (:20 on/:10 off) of:
Pull Up Bar Reverse Shrugs -> OH Plate Walk -> Jump Squats
We are practicing the clean from the high hang (same as the 1st position when we have recently snatched and cleaned with the barbell)
Complete 9-7-5 reps for quality of:
Strict Pull Ups
DB Hang Clean and Push Jerk
***50 Jump Ropes AFTER each set***
If you need a band for pull ups, use it. If strict pull ups are too easy, do L-pull ups
Obstacle Course For Time of: 3 Burpees to a 6″ target -> Forward Roll -> Lateral AbMat Shuffle Hops Right and Left -> Zig Zag Around the Obstacles -> Sprint To The Finish
One second will be added onto your time for each penalty, i.e. not touching the 6″ target, knocking over an obstacle, moving an abmat. Fastest time wins
Roll -> AbMat hop overs -> Zig Zag -> Ball Catch -> Sprint to start
Partner AMRAP WOD:
10 Chest Passes
10 Presses
10 One Handed Tosses
10 Mountain Climbers
10 Overhead Passes
10 Plank High Fives
Game: Farmers and Lumberjacks
Row 1000m
Every 2 Minutes for 5 sets
Complete 5 rounds for time of:
Run 400m
15 KB SDHP 70lbs/53lbs
400ft Bear Crawl
50 air squats
10 box dips
20 push ups
4 rounds:
8 back squats 125/115
10 ring dips
12 pull-ups
Jerk EMOM
1- 2 @80%
2- 2 @85%
3- 1 @90%
4- 1 @95%
5- 2 @90%
6- 3 @85%
For time:
150 Pullups w/ 20lb/14lb Vest
Every 2 Minutes 25 Pushups
Complete as many rounds as possible in 20 minutes of:
150 Wall Ball 20lbs/14lbs
Row 75 Calories
150 Wall Ball 20lbs/14lbs
75 Burpee over Rower
150 Mountain Climbers
50 KB Swings
Every 2 minutes for 5 sets
Complete as many reps as possible in 12 minutes of:
10 Deadlift 225lbs/155lbs
20 Box Jump Overs 24″/20″
5:00 minutes at a jogging pace of:
High Knees -> Butt Kickers -> Side Shuffle R/L -> Grapevine R/L
Start with PVC Good Mornings. Coaches are looking for three points of contact with the PVC on your back for the Good Morning: 1) Head; 2) Between Shoulder Blades; 3) Low Back. Once this looks on point, review the deadlifts, swings, and squats with a kettlebell
Complete For Quality/Time:
Buy in: Run 400m
3 Rounds of:
10 KB Deadlifts
10 KB Swings
10 KB Goblet Squats
Buy Out: Run 400m
How the WOD works:
1) Start with the 400m run
2) Come right in the door and complete three rounds of the triplet (DL/Swings/Squats)
3) Once the triplet is finished, end the WOD with a 400m run
Post-WOD Fun: Tabata of Planks, Hollow Holds, Side Planks until Keba says stop