Aug 2 2014

Please be aware, no gymnastics Class until further notice as Jarrod is undergoing surgery. May he heal quickly and be back at the box in full gymnastics swing 
Strength:
Legless rope climbs 3 x 3 (scaled to lying on ground to standing, short ropes, partial climb)
WOD:
BASELINE!
500 m row
10 hspu
20 pullups
30 ghd situps (Abmat for scaled)
40 HR pushups
50 squats
60 dubs
400 m run
For time
COMP CLASS 

WOD: To be done in Pairs, continuously alternating for the Duration of the interval

3 Minutes to Complete AMRAP of

4 Power Snatches @ 40/25

Rest 1:00

3 Minutes to Complete AMRAP of

4 Pull Ups (Men) / K2E (WOMEN)

Rest 1:00

3 Minutes to Complete AMRAP of

4 Burpee Box Jumps @ 20/16

Rest 1:00

2 Minutes to Complete AMRAP of

3 Power Snatches @ 50/32.5

2 Minutes to Complete AMRAP of

3 Chest to Bar Pull Ups (Men) / T2B (WOMEN)

2 Minutes to Complete AMRAP of

3 Burpee Box Jumps @ 24/20

Rest 2:00

1 Minute to Complete AMRAP of

2 Power Snatch @ 60/40

1 Minute to Complete AMRAP of

2 Muscle Ups (Men) / Pull Ups (WOMEN)

1 Minute to Complete AMRAP of

2 Burpee Box Jumps @ 30/24

Rest 5 – 10 Minutes

Then attack an 800m Run For Time

Stanislav-Chalaev-in-men-s-weightlifting--31jul2014--Getty-Images


Comments

No comments yet.

Leave a comment