Monday, September 5, 2016

 In WOD

Warm Up:  6 Minute AMRAP

5 Push Ups

20 Double Unders

10 Air Squats

5 Burpees

Weightlifting:  Snatch Complex

Warm Up with unloaded bar and build to working weight

% based off of 1 Rep Max Snatch

1 X 1 @ 50%

1 X 1 @ 55%

1 X 1 @ 60%

1 X 1 @ 65%

Strength: Back Squat

1 X 6 @ 55%

1 X 6 @ 60%

1 X 6 @ 65%

1 X 6 @ 70%

Gymnastics:  Max Effort Hand Stand Holds

WOD:  8 Minute AMRAP

3 Burpees

5 Chest to Bar Pull Ups

7 Push Ups

After Party Abs

 

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