8/15/2015

8/15/2015

 

Well we've come to the end of yet another wonderful week. I hope you all come in today and enjoy some lovely burpees. I mean come on who doesn't like doing them. 

General programming:

1) Coach led warm-up

 

2) EMOM for 7 minutes perform 5 strict ring dips then rest 3:00 then for time complete

25-20-15-10-5 reps of

Burpees

v-ups

 

3) Mobility/Stretching

1a) Serratus smash

1b) global gut smash

 

Competition Programming:

1) Find a 1RM snatch

2) Find a 1RM clean and jerk

 

Notes: No more than 3 fails at the maximal weight

 

3) For time and reps complete

50 ft handstand walk

rest 1:00 then

4 Min AMRAP of

10 HSPU

10 Box Jumps

rest 1:00 then

50 ft handstand walk

rest 1:00 then

3 min AMRAP of

10 Box Jumps

10 C2B pullups

rest 1:00 then

50 Ft handstand walk

rest 1:00 then

2 MIN AMRAP of

10 C2B pullups

10 Hand release pushups

4) Mobility/Stretching

 


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