With Partner
3×30 Reach and Touch Plank
3×20 Med ball Twist in Squat Position
3×20 Wall Ball/ Slam Ball Sit Up
Partner WOD
3 Alternating sets
20 Wall Balls 20/14
20 Front Squats 95/65
20 Burpees
20 Push Press 95/65
18/12 AAB
Partner 1 performs 20 Wall Balls
Partner 2 performs 20 Wall Balls
Partner 1 performs 20 Front Squats
Partner 2 performs 20 Front Squats
Skill – Hang power clean WOD 4 R.F.T. 7 hang power cleans 155/105 14 reverse sit ups 21 Wall balls 20/14 28 Double unders
uStrength/Skill: Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70% 500m row – all out Rest 2:00 3 rounds w/1:00 rest between rounds 12 wall balls (20/14#) 10 C2B 8 pushups w/feet on box 6 box jump overs (24/20″) 4 DB manmakers (45/30#) 2 wall climbs
NO 10:00 AM CLASS SATURDAY 8-16-14 6 min A.M.R.A.P. 7 Medicine Ball Cleans + 4 Burpees Then Strength/Skill – 15 mins to establish 1 RM Squat Clean Then BTB Tabata Squats or BTB Tabata Pistols (Real Butt Burners)
Strength: Pause Back Squat (3 sec Pause at the bottom) 6X3 Increasing weight 3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 135/95 20 Box Jumps (24″/20″)
30 MINUTE ASCENDING LADDER 1 SQUAT CLEAN AND JERKS– 1 PULL UP – 200 M RUN 2 SQUAT CLEAN AND JERKS– 2 PULL UPS – 200 M RUN 3 SQUAT CLEAN AND JERKS – 3 PULL UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME 155/115
Back Squat 5×5 @ 60% It should be towards the lighter side. 5 RFT – 4 Sq. Clean 185/135 3 Push Jerks 185/135 2 Rope Climbs 2:1 *13 min Cap*