WOD Sat 7-6-13 Testing Week – Day 6 “Helen”
July 5, 2013
WOD Tue 7-9-13
July 8, 2013

WOD Mon 7-8-13

Remember you may make-up any testing benchmarks you missed from last week with approval from your coach!  (If there are lots of people or too many different workouts this won’t happen so please be considerate of the coach and other athletes when requesting a make-up)

Jacob #2 and Andy H. go up the rope

(0-15)Warmup:
5 minute continuous Row, low intensity
Then – Barbell warmup for Clean & Jerk
 
For the workouts today we will have a time structure that requires the class to keep moving so please keep an eye on the clock as we go through warmup and setup.
 
(15-25) Strength/Skill: Clean & Jerk
– EMOM for 10 minutes – 3 reps at ~75% 1RM from last week
 
(30-40) Conditioning 1:
21-15-9 Rep sets of:
KB Swing 32/24
Burpees
7 minute time cap
Rest 3 minutes
 
(40-49) Conditioning 2:
3 rounds for max reps:
1 minute Doubleunders (sub 3 for 1 singles and divide by 3 for score)
1 minute C2B pullups
1 minute rest
 
Cool Down: 
1) Easy walk/jog 200m
2) Hamstrings stretch – seated or standing
3) Foam roller – lats and middle back
 

 

 

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x