Wednesday 140820 – Beginner

A. Skill: Reviewing each Barbell Movement for cycling reps correctly.
B. “Air Force-ish WOD”
For time:
20 Thrusters (95/65)
20 Hang Power Clean (95/65)
20 Push Jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)

Every minute on the minute you have to perform 3 or 4 burpees. For the remainder of the minute complete as much of the WOD as possible, until all movements are completed. 20 minute time cap.

Note: For more advanced athletes, this is a sub 5 minute WOD while performing 5 burpees each minute. Our Competition class tested this WOD two weeks ago using less than 60% of their max on most movements they struggled to finish between 6-10 minutes (on average). Scale to a weight that allows you to move as efficiently and quickly as possible.

Here’s what’s on tap for Thursday’s Beginner classes:

A. “Death By Pull ups ”
NOTE: More than 15 rounds last time you did Death By Pull ups? Scale up to Chest to Bar Pull ups

B. “Annie”
50-40-30-20-10 rep rounds of:
Double unders
Sit ups