Monday 170619 – Competition

Note: Level 1 Certification this Saturday. Please choose an Experienced WOD to attend.

Warmup
2 rounds of:
5 Sumo Inch Worms
10 Push up Shoulder Taps
10 Alternating Cossacks
10 PVC Pass Throughs

A. Sumo Deadlift: Establish an 8-12 rep max with overhand grip.

B. 15 minute AMRAP:
7 Deadlifts (255/173)
14 Box Jumps (24/20)
21 American Kettlebell Swings (32/24)

Rest 7 minutes

C. 3 rounds for time of:
15 Toes to Bar
15 GHD Back Extensions
200 ft Sandbag Carry (held at chest)

Rest as needed

D. 12 minutes for quality of:
10 Alternating Bird Dogs with 2 breath hold at top of each rep
10 Alternating Deadbugs with 2 breath hold at bottom of each rep
10/side Side Plank with 2 breath hold at of each rep

Here’s what’s on tap for Tuesday’s Competition classes:

Warmup
5 minutes: Row, Bike, or Sandbag Carry

2 rounds of:
20 second Supinated Bar Hang
10/arm Suitcase Deadlifts
10 Push up Shoulder Taps

A. 8 minute EMOM:
1 Clean and Jerk (starting at 65% of 1 RM)

Rest 4 minutes

B. 8 minute EMOM:
1 Snatch (starting at 65% of 1 RM)

Rest 4 minutes

C. 21-18-15-12-9-6-3 unbroken reps for time of:
Overhead squats (95/65)

Rest 10 minutes

D. 15-12-9 reps for time of:
Dumbbell Push Press (70/45)
Chest to Bar Pull ups