9/2/15

9/2/15

 

MAIN WOD

1) Conditioning
For Time:
800m Run
1K Row
800m Run

2) Barbell Conditioning *Record Weight Used*
3 RFT:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls (20/14, Scale-16/10)
Rest 2 minutes

__________________________________________________________________________

LEVEL III (Competitors)
1) Barbell Conditioning (Goal-sub 15 mins)
For Time:
5-4-3-2-1 of:
Power Cleans (III-185/135, II-155/115, I-130/95)
Thrusters (III-185/135, II-155/115, I-130/95)
*You can change weights during WOD if your thruster weight needs to be less than PC weight

2) Squat (10 mins)
EMOMx10: 2 Back Squat
*You choose weight. Keep same weight all sets.

3) Conditioning (Goal-sub 12 mins)
For time:
800m Run
1K Row
800m Run

4) Gymnastics Pushing (If time permits) (Sub 10 mins)
A. 20 Strict HSPU for time
B. 2×50′ HS Walk, rest as needed between sets (or 5 mins of HS Walk Practice)

__________________________________________________________________________

EXTRA CREDIT FOR ALL
Midline Accessory Work
5×10 Ring In/Outs

https://youtu.be/sxIUK7yVRAM