Tuesday 12/13/16

Warm Up
Trainer’s Choice

Barbell Warm Up

First…

Every 2 Minutes for 12 Minutes of:

1 Power Clean
1 Low Hang Power Clean (at knee)
1 High Hang Power Clean (above knee)
1 Power Clean

+

6 Handstand Push Ups or 30 Second Handstand Hold or Modified Handstand Push Ups

*Build on weight as you go.

WOD

30 Double Under’s or 90 Single Under’s
30 Box Jumps
30 Pull Ups
30 KettleBell Swings
30 Front Squats
30 Toes to Bar
30 Push Press
30 Power Cleans
30 Wallballs
30 Burpees
30 Double Under’s or 90 Single Under’s

LEVEL 1:
20/24″ Step Ups or Box Jumps
Ring Rows or Assisted Pull Ups
18/26lb KB Swing
35/45 Front Squats/Push Press/Power Cleans
50 Abmat Sit Ups
6/8lb Wall Ball

LEVEL 2:
20/24″ Step Ups or Box Jumps
Assisted Pull Ups or Pull Ups
26/35lb KB Swing
55/85lb Front Squats/Push Press/Power Cleans
Knees to Chest or Toes to Bar
8/14lb Wall Ball

LEVEL 3:
20/24″ Box Jumps
Pull Ups
35/55lb KB Swings
65/95lb – 85/115lb Front Squats/Push Press/Power Cleans
Toes to Bar
14/20lb Wall Ball