Wednesday 14.6.17

Joey H.

Joey H.

Warm-up:
Barbell Warm-up
Then…Every 2 minutes complete
100m Run
5 Burpees over the bar
4 Power cleans
Perform this warm-up for 4 rounds

WOD:

OPEN

“Behind Bars”
Power Clean: 10 min to work to heavy single

Rest 4 minutes

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

PERFORMANCE

“Behind Bars”
Power Clean: 10 min to work to heavy single

Rest 4 minutes

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (115/80)

Rest 4:00

AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (155/105)

FITNESS

“Behind Bars”
Power Clean: 10 min to work to heavy single

Rest 4 minutes

AMRAP 4:00:

400m Run
15 Burpees Over Bar
Max Power Cleans (95/65)
Rest 4:00

AMRAP 4:00:

400m Run
10 Burpees Over Bar
Max Power Cleans (115/80)

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (135/95)

Categories: wod

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Monday 26.6.17

Charlotte aka "Charizard"

Charlotte aka “Charizard”

Warm-up:
Barbell Warm-up for Snatch
30 band pull-aparts, overhand and underhand
3 RNFT:
12 Arch Rocks or Hip extensions
12 Hollow Rocks or GHDs
5 Power Snatches (work your way up in weight)

WOD:
“Isabel”
For Time:
30 Snatches (135/95)

DTS:
Power Snatch + OHS
2+2
2+2
2+2 x 3 sets

Gymnastics Conditioning
Muscle-ups: 6×40% unbroken, :40 rest