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
Leave a Reply
Want to join the discussion?Feel free to contribute!