Wednesday, August 1, 2018

Wednesday, August 1, 2018

(A) Warm Up - 0:00 - 20:00

4 Rounds of :50 light bike, :10 fast…after each set, perform:

3 Inchworms

4 Spidermans, each side

5 Wall Squats

INTO…

2 Rounds:

3 Strict Pull Ups

6 Kip Swings

9 Air Squats

INTO…

Build up barbell for the front squats for “Lightly Toasted”

INTO…

2 Rounds:

2-3 Front Squats

3-5 C2B

20 Double Unders

*Rest 1:00 btw rounds

(B) “Lightly Toasted” @ 20:00

3 Rounds:

10 Front Squats (20# heavier than “So What’cha Want last week)

20 C2B

50 Double Unders

(C) Dumbbell Cycling @ 40:00 - today we will practice cycling the DB, UNBROKEN, changing hands in the air and using a weight that allows us to work on this transition

20-18-16-14-12-10:

Dumbbell Snatch

100m Run after each round


COMP WOD - 5pm

TEAMS OF 3: (Jim/Yules/Jess,  CoachAlex/Coach Greg/Gene, Andy/RO/CFab, Coach Dan/MW/Kevin)

@ 0:00 - Hang Sq Cl Thruster Ladder

As a team:

30 reps @ 95/65

24 reps @ 135/95

18 reps @ 165/125

12 reps @ 185/135

@ 20:00 - 3 Rounds for time:

15 Parallette HSPU

30 Pistols

45 C2B

+ 60 cal ski to finish following the 3 rounds

@ 40:00

2 Rounds fro time:

25 Cal Assault Bike (Each teammate in succession)

50m Sandbag Bear Hug Carry (Each teammate in succession)

35 DU (Each teammate in succession)

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