Daily archive for November 4, 2017

Saturday Class: Covering the Basics

30 Minutes to Complete:

Buy In: 35 Wall Balls; 20/14

Then 2 Rounds of:
60 Air Squats
50 Sit-Ups
40 Push-Ups
30 Pull-Ups
20 Burpees
10 KB Swings; 32/24

Buy Out: 35 Wall Balls; 20/14

Competitors Class: Open WOD

1) Clean & Jerk
A. Clean Complex (7 sets) – Heavy
1 Hang Power Clean + 1 Hang Clean + 2 Front Squats


B. Split Jerk
5×3 Strict Press (Split Position)

2) COMPWOD
Open WOD 15.3
As Many Reps as Possible (AMRAP) in 14 minutes
7 Ring Muscle-Ups
50 Wall Balls (20/14 lbs)
100 Double-Unders

3) Single Modality Conditioning
Assault Bike
5 x 5 min ME Cal, 2.5 min rest in between sets

Note: Record total calories