THURSDAY 8/20/15

 In WODs

WARMUP

Coach’s Choice

 

SKILLS

Hang Power Cleans

Knee-To-Chest Hip Bridge

DB Split Squats

 

WOD

A.  15 Minute AMRAP of:

10 Hang Power Cleans (115/75) [155/105]

20 Slam Balls (25/18)

 

B.  5 Rounds NOT for time of:

10 Knee-To-Chest Hip Bridge Right

10 DB Split Squats Left

10 Knee-To-Chest Hip Bridge Left

10 DB Split Squats Right

 

[SPORT]

5×1 Minute

1 Strict C2B

1 Kipping C2B

1 Bar Muscle Up

2 Strict C2B

2 Kipping C2B

2 Bar Muscle Up…ETC

***Rest as needed between sets…

Stay on bar for as long as possible each round.

 

——————————————————————–

 

TRAVEL WOD

25 Minute AMRAP of:

100′ Bear Crawl

100′ Crab Walk

20 Burpees

20 Hand Release Pushups

20 Broad Jumps

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