November 6, 2017

November 6, 2017

1 minute of air squats

1 minute hip opening on rig

1 minute of wall ball

1 minute of extended lunge with band (each leg)

1 minute of burpee med ball clean


* 15 second transition between sets.


PC + 3 FS +Jerk  - build. start at 60-65% of 1rm clean and jerk. 

6 minute WU + every 2mins for 6 sets complete complex:
1 power clean + 3 Front squat + 1 Jerk.

goal of set = move a heavy load. 


for time :
5-4-3-2-1
bar muscle ups
front squat  (135/95)
burpees over bar

notes :
- wod goal = sprint wod consisting of high skill gymnastics movements and weightlifting.
- rx+ = ring muscle ups, front squats (155/115) + burpee over bar
- level 2 = chest to bar pullups or pullups + front squat @ 95/65 + burpee to step over bar.
- level 3 = jumping chest to bar pullups + front squat @ 65/45 + burpees 


for time :
60 toes to bar

notes :
- goal of wod = ab blast.
- rx+ = 80 toes to bar
- level 2 = 100 situps
- level 3 = 100 slam balls at weight of choice
- time cap = 6 minutes 

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