WODs
 | Thu, May 25 2017 |  |
| Group WarmUp PLUS SKill Work | 20170525 Strength | 20170525 MetCon | 20170525 Power Hour |
Group WarmUp PLUS SKill Work
(Check In)
0:00 - 15:00
400M Group Run
then
3 Rounds, resting as briefly as needed as you transition between stations…
30s Wall Facing Handstand Hold
20s Superman Hold
20s Side Plank Hold (each side)
30s Front Rack Hold (Dual KBs) - 53/35
2:00 Rest between rounds.
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20170525 Strength
(Weight)
15:00 - 25:00
WarmUp to 80% Push Press Max
25:00-45:00
3 Split Jerk @ 82% of 1RM Push Press
1 Split Jerk @ 89% of 1RM Push Press
3 Split Jerk @ 82% of 1RM Push Press
1 Split Jerk @ 92% of 1RM Push Press
3 Split Jerk @ 82% of 1RM Push Press
1 Split Jerk @ 95% of 1RM Push Press
10 Push Press @ 80% of 1RM Push Press
rest no more than 90 seconds between rounds
|
20170525 MetCon
(Time)
45:00 - 55:00
3RFT:
400m Run
21 Burpees
10 minute timecap
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20170525 Power Hour
(Check In)
1. Conditioning
Regionals Event 5
For time:
21-15-9:
Muscle-ups
Single-arm Overhead Squats (80/55#)
Time cap: 11 minutes
2. Conditioning
Regionals Event 6
For time:
30/25 Cal Bike
20 Burpee Box Jump-overs (30/24')
30 Wallball Over the Shoulder Cleans
Time Cap: 10 minutes
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