TUESDAY, 16 August 2016
Warmup
Run 200M
• 5 sets:
1) Push Ups x 3
2) Pistols x 5 (each leg; add weight if able)
3) Glute-Ham Raises x 5
Strength/Skill
BEGINNER WEIGHTLIFTING
Practice The Push Jerk (sets of 5 reps up to challenging, but not max effort, sets)
INTERMEDIATE WEIGHTLIFTING
5 sets of the complex: 1 Clean Pull + 1 Clean + 2 Front Squats + 1 Jerk @ 60% Clean & Jerk 1RM
WOD
4 rounds, EACH for time:
Run 400m
14 Bar Facing Burpees
7 Power Snatch, 125/85#
Rest 1:1 (rest = time to complete round), but no more than 3 ½ minutes.
• Post time for EACH round to whiteboard / comments.
Extra Work (Add to Main Session or Complete 4+ hours AFTER Main Session):
CONDITIONING (if added to Main Session, REST 30 minutes after first conditioning then perform last)
Tabata Airdyne (Row if you do not have an Airdyne) for calories.
• Keep the fan moving slowly for rest intervals.
- Rest 5 minutes, then:
Accumulate as many Barbell Turkish Get Ups (alternating arms) as possible in 11 minutes.
• Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire eleven minutes.
Post
loads and times to comments
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