WEDNESDAY, 27 July 2016
Warmup
WARM UP (15 minutes or less; select movement appropriate to skill level)
Run 200m
• 3 sets:
1)Push-ups x 3
2) Frog Stand x 10 seconds
3) Pistols x 5 (each leg)
4) Air squats x 10
5) lunge (x 3) with stretch (x 5 sec)
Run 200m
Strength/Skill
BEGINNER STRENGTH
1) High Bar Back Squat: 3 x 3
2) Power Clean: 3 x 5
- Rest 1 minute between all sets.
INTERMEDIATE STRENGTH
1) High Bar Back Squat: 3 x 3 @ 85% HBBS 1RM
2) Glute Ham Raise: 3 x 8
- Rest 1 minute between all sets.
WOD
CONDITIONING
As many rounds as possible in 10 minutes:
1 round of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
3 Clean & Jerks, 145/95#
• Post rounds to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
STRENGTH #2 (alternating sets; if added to Main Session, perform last)
1a) Push Press: 3 x 3 – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
1b) Bent-Over Rows (supinated grip): 3 x 5 – heaviest possible, rest 60 sec. DEMO VIDEO
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