Strength:
Squat Clean
4x4 @80%
10 air squats between sets 2,4
Metcon:
Min 0-7
4 rounds:
7 Thrusters # 115/95
40 double unders
Min 7-14
4 rounds:
7 clean and jerks #115/95
40 squat jumps
Rest 3 minutes:
2 rounds FT
10 Heavy med ball overs
10 burpees
This wod is dedicated to our first responders assisting with Hurricane Harvey. Thank you for all you do!
Even though I walk through the darkest valley, I will fear no evil for you are with me. Psalm 23:4
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8