Friday, September 23, 2016

 In WOD

Warm Up:  2 Rounds

20 Wall Sit Ups

5 Hand Stand Push Ups (wall walks)

5 Dips (Rings or V Bar)

10 Target Touch Burpees

100 Meter Run

Weightlifting:  Bench Press

Warm Up with unloaded bar

Take 10 Minutes to establish 1 Rep Max Bench Press

Strength:  Clean And Jerk

3 X 2 @65%

2 X2 @70%

2 X1 @75%

Gymnastics:  False Grip Ring Rows

WOD:  15 Minute AMRAP

5 Clean And Jerks 135/95

8 Bar Over Burpees

12 KettleBell Swings 53/35

 

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