15-12-9-6-3 reps for time
Power clean 135/95#
Bar facing burpees
Gantry Endurance
200m, 400m, 200m, 400m, 200m, 400m.
Recovery 60 sec after 200m, 2 min after 400m.
15-12-9-6-3 reps for time
Power clean 135/95#
Bar facing burpees
Gantry Endurance
200m, 400m, 200m, 400m, 200m, 400m.
Recovery 60 sec after 200m, 2 min after 400m.
Strength
Front Squat 3×3
then
10 Rounds for time:
10 Ring rows
10 Push ups
Skills Day
Work on Hand stand push ups, muscle ups, kipping pull ups, double unders. Spend time going through progressions and working to string repetitions together.
In Teams of 4, 2 people working at a time:
250 Air squats
200 Wall Ball 20/14#
150 Sit up med ball toss 20/14#
100 Over the box jumps 20″
50 Burpee pull ups
Team 800 M run
Strength
3 Sets of:
3 Strict Press, 5 Push Press, 7 Push Jerk
As heavy as possible without re-racking the bar.
Metcon
10 to 1
RIng Dips
Pull ups
Strength
3×3 Deadlift
Metcon
For time:
400 M Run
then 2 rounds
25 KB Swings 53/36#
25 Burpees
For time:
25 Hand stand push ups
50 Toes to bar
Run 800 M
75 Push press 75/45#
100 Double unders
15 minutes to establish 3RM back squat
then
1 set max reps Back Squat @ 75% 3RM
then
3×10 GHD Glute/Ham raises NFT
Gantry Endurance WOD (7 pm )
8×200 M w/ 2 mins recovery
AMRAP 12 min
5 reps Hang Power Snatch 135/95#
+ 3 rounds of
3 pull ups
6 push ups
9 box jumps 20″
Gantry Endurance
Run, Row or Bike
After a 10 minute warm up perform:
1:1,2:2,3:3,2:2,1:1
max effort to rest ratio