Warm Up:
Atlas stone to shoulder- accumulate 30 total reps varying the weight. Focus on form!!!
SWOD:
Box Squat: 12sets of 3 reps @ 55% of your 1RM. Rest 90 seconds in between sets. Focus on Power and Explosiveness.
Muscle Endurance:
Tabata Sledge Hammer strikes. Alternate arms each set (4 sets each arm) for a total of 8 sets.
WOD:
Proceed as far as possible in 4 minutes:
400m run
5 muscle ups / CTB pull ups
10 HSPU
15 Power cleans 155/95
20 toe to bar
25 KB swings 2/1.5
30 Box jumps 24”/20”
100 double unders
*Rest 3 minutes*
Proceed as far as possible in 8 minutes:
400m run
5 muscle ups / CTB pull ups
10 HSPU
15 Power cleans 155/95
20 toe to bar
25 KB swings 2/1.5
30 Box jumps 24”/20”
100 double unders
*Rest 3 minutes*
Complete for time:
400m run
5 muscle ups / CTB pull ups
10 HSPU
15 Power cleans 155/95
20 toe to bar
25 KB swings 2/1.5
30 Box jumps 24”/20”
100 double unders
Atlas stones- 15 reps at 115, 15 reps at 145
ReplyDeleteSWOD- squats at 275lbs
TABATA sledge- 12
WOD- part 1) 7 Power cleans
part 2) 6 KBS
part 3) 16:04
SWOD: 12x3 back squat
ReplyDeletefocused on speed at bottom...used 135#
WOD: AMRAP 4/rest 3/AMRAP 8/rest 3/complete for time
400m run
5x muscle ups
10x hspu
15x power cleans 155#
20x TTB
25x KBS 2 pood
30x box jumps 30"
100x double unders
AMRAP 4 = 6 power cleans
AMRAP 8 = 20 TTB
TIME = 19:07*
*class was starting so I had to stop and coach a bit in the middle of this last part.
PS this was freakin' gnarly...