WODs
| Mon, Jul 24 2017 | |
Cash out - 5 Minutes Double Under Skill | 20170724 MetCon | APRIL After Party Challenge Day 13 | 20170724 Open Gym / Power Hour |
Cash out - 5 Minutes Double Under Skill (Reps) In 5 minutes, on your own, perform the following: Minute 1: 20 Double Unders Minute 2: 25 Double Unders Minute 3: 30 Double Unders Minute 4: 35 Double Unders Minute 5: Max Double Unders in the minute (not unbroken)
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20170724 MetCon (Rounds) 7 minute AMRAP 3 Power Cleans 6 PushUps 9 Air Squats rest 5 minutes 6 minute AMRAP 3 Power Cleans 6 PushUps 9 Air Squats rest 5 minutes 5 minute AMRAP 3 Power Cleans 6 PushUps 9 Air Squats RX+: 135/95, 155/115, 185/135 Rx: 115/80, 135/95, 155/105 Rx2: 95/65, 115/80, 135/95 Rx3: 75/55, 95/65, 115/80 Score is total rounds, no reps (comment on each round/rep per AMRAP)
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20170724 Open Gym / Power Hour (Check In) 15 minute EMOM 10 alternating leg kick up to Freestanding Handstand 100ft Right Arm Heavy Overhead KB Carry 100ft Left Arm Heavy Overhead KB Carry ***On HS KickUps, use wall for scale and be sure to ALTERNATE which leg you kick up with) ***On Overhead KB Carry, use a weight you can maintain stable core for FULL 100 feet ---------------------------------------------------------- S2OH Complex 8x3 Complete a Push Press, Push Jerk, Split Jerk Warm Up to 60% PP Max, sets start at 60% --------------------------------------------------------- Hip Belt Squats (5x10) 5 sets of 10, rest 90-120 seconds between rounds. ***stand on two boxes in a 'V' formation and hang a weight from a dip belt
Sarah | Yes | PP complex 55-115 | Duane | Yes | 95-205 |
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