Thursday, August 1, 2013

*Those who want to do there own WOD or work on GOAT skills will come to open gym at:

12:30-1:30pm or 

6:00 to 7:30pm. 

FIRST DAY OF THE DOUBLE UNDER CHALLENGE!!!!!!

Strength:

1.) Clean & Jerk (Power): E30 Seconds; 4 min; 1 Power + 1 Hang Power; 75%

2.) Shoulder Press (Strict): Use 95% of 1RM; 3@70%, 3@80%, 3+ME@90%

3.) Pistols: 3x10; alternate each leg; scale as needed

 

Strength WOD:

AMRAP in 8 minutes

30 wallballs (20/14lbs)

50 double unders

Skill: 1.) 2 rounds: L-sit on 

               parallettes  for max time.

              Rest as needed. 

          2.) 3 rounds untimed

                2 rope climbs 15'

                Rest as needed. 

        

OR

Conditioning WOD: 

3 rounds for time:

21 wallballs (20/14lbs)

15 box jumps (24/20")

Farmers carry 200 m (30/20 lb db)

Skill: 1.) 2 rounds L leg lifts for max       

                effort 

       

           2.) rope climb progressions