Monday, August 13, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 15 sec TVWQB (back flies), then 3 rounds of: 5 feet together air squats, 5 BB front squat, 5 BB power cleans, 5 BB push jerks, 5 hanging shrugs

SOD

3 x 10^ OHP (50-60%) & WOD movements and stations prep (12 min)

WODs 1 & 3

5 min AMRAP’s
5 Squat cleans (135/95) (50+ 95/55)
5 Push jerks (135/95) (50+ 95/65)
5 Burpee box jump overs (24/20) (50+ 20/16)

WODs 2 & 4

5 min AMRAP’s
12 BB lateral hop overs (over and back = 2)
2 Muscle-ups (bar or ring) (50+ & Mod: 2 Ring dips)
2 Pistols/leg (50+ & Mod: Single leg squat to bench OR 5 feet together air squats)

Rest 3 min between WODs

*Begin WOD 3 & 4 where you left off in WODs 1 & 2
*WOD 1 & 3 = 1 score / WOD 2 & 4 = 1 score