Thursday/Friday 180614-15 – All Levels

Thursday 6/14
Strength
Split Jerk 5×5, increasing

Gymnastics Core Conditioning
20 seconds work/10 seconds rest x 8 rounds at each station:
1 Wall Walk + Handstand Hold
Strict Pull up (Supinated grip)
Wall Sit
Tuck or V-Sit Hold

Friday 6/15
Benchmark WOD
“Fight Gone Bad”
3 rounds, 1 minute at each station for max reps:
Wall Balls (20/14)
American Kettlebell Swings (24/16)
Box Jumps with Step Down (24/20)
Push Press (75/55)
Row for Calories
Rest

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

Strength
Tempo Overhead Squats (32X1) 3×3-5, increasing

Conditioning
16 minute AMRAP:
30 Thrusters (95/65)
30 Hang Power Cleans (95/65)
30 Shoulder to Overhead (95/65)
30 Front Squats (95/65)
30 Deadlifts (96/65)

*EMOM – 4 Burpees performed by both partners. Workout starts with burpees. Partition reps as desired with your partner, one person working at a time (except for the burpees).