Sat – 02/08/2014

Saturday Schedule
9AM – WOD
10AM – WOD
11AM – COMP / Open Gym

WOD

Four 5-minute quarters for max reps in teams of three of:

3 Box Jump Overs (24/20)
6 Dumbbell Push Press
9 Kettlebell Swings (32/24 kg)
Rest 3 minutes between quarters.

One athlete working at a time. Each athlete must complete (a minimum of) one round before switching to the next partner. They can continue past the one round mark if they prefer. 

COMP

If you haven’t noticed yet, Saturday programming holds the aerobic foundation for this cycle. If you are missing Saturdays, you are missing everything.

This may be the nastiest thing we’ve done. This one’s all about mental attitude and finding another gear. Regardless of the numbers, try to take yourself to another level and do something you can be proud of. 

1) Three sets, not for time, of:
Muscle-Ups x 3-9 reps
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps

2) “11.1 (Sprint)”
7 minute AMRAP of:
30 Double-unders
15 Power snatches (75/55 lbs)

Compare your score on this 7 minute effort to your last 10 minute effort of “11.1”. The goal is to complete more in 7 minutes than you did last time, in 10 minutes.

Rest exactly 8 minutes, and when the clock hits 15:00, perform the following…

3) “12.1”
7 Minutes of Burpees to a Target 6″ Above Standing Reach

Goal here is simple, I want to see if you can beat your 2012 score even after performing the 11.1 sprint. It may be a stretch, but it’s possible with the right mindset.

Rest exactly 8 minutes, and when the clock hits 30:00, perform the following…

4) 7 minute Row for Maximum Meters

It will be easy to lose focus or give up at this point.
Don’t. Be. That. Person.