Saturday 12/3/16

Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

WOD
AMRAP 8 Minutes of:

 

10 Push Press
8 Calorie Assault Bike or Row
6 Toes to Bar or Knees to Chest

 

REST 2 MINUTES

 

AMRAP 8 Minutes of:

 

3 Power Cleans
6 Squat Clean Thruster
9 KB Swings

 

REST 2 MINUTES

 

AMRAP 8 Minutes of:

 

10 DB Snatches (switching every 5)
8 Ring Push Ups
6 Burpees

 

*28 Minute Running Clock.  For the AMRAP’s, one person works while the other Bikes .4 Mile or Rows 250m.

 

LEVEL 1:
35/45lb Push Press/Power Clean/Squat Clean Thruster
18/26lb KB Swings
Modified Ring Push Ups or Push Ups
15/25lb DB Snatch

 

LEVEL 2:
45/65lb Push Press/Power Clean/Squat Clean Thruster
26/35lb KB Swings
Ring Push Ups or Modified Ring Push Ups
25/35lb DB Snatch

 

LEVEL 3:
65/95lb Push Press/Power Clean/Squat Clean Thruster
35/55lb KB Swings
Ring Push Ups
35/55lb DB Snatch

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply