MON18APR2016

12440528_961240967286605_2935816927419252869_oSunday Yoga at 5PM!

WOD

Strength
Front Squat: 50/6, 60/5, 70/4, 75/3, 80/2, 85/2*3 sets
REST EXACTLY 60 sec between sets

 

Conditioning
In teams of three, conga line style, AMRAP in 20 min:
500M Row
12 Burpees
12 Shoulder to Overhead (135/95)
Each athlete starts at a different station, the person in front of you must finish before you rotate.

Extra

Before Class
Snatch Balance: 5 sets work to heavy triple

Blocks Above Knee: Snatch Pull + Snatch: 60/3, 65/3, 70/3, 75/2, 80-85/2*5 sets

Snatch Pull: 3 Stop: 90-100/2*4 sets with perfect form

2 attempts max strict Pullups

4 sets
– 10 sec. static arch hold + 4-6 kipping/butterfly Pullups (go directly from arch to kip of first PU)

After Conditioning
4 supersets
-8 Glute ham raises
-10 ab wheel roll outs (evil wheels)

 

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