-Warm up-
10 Minutes:
2 Rounds:
15 Jumping Jacks
10 Push-ups
5 Bridge Push-ups
15 Jumping Jacks
10 Push-ups
5 Bridge Push-ups
5 Minutes:
2 Rounds:
1 Rope Climb
100 meter row
1 Rope Climb
100 meter row
-Weightlifting-
On a continuously running clock, complete the following:
10 Snatches, 115/75
10 Snatches, 135/95
10 Snatches, 155/105
10 Snatches, 175/105
Start the first set at 3-2-1-Go, the second at 2 minutes in, the third set at 4 minutes in, and the final set at 7 minutes in.
Snatches can be power catch, full catch, or combination of both.
-Conditioning-
15-12-9 reps for time of:
Thrusters, 115/75
Chest to Bar Pull-ups
Immediately in to,
15-12-9 reps for time of:
Bar Facing Burpees
Power Cleans, 115/75
On a continuously running clock, complete the following:
10 Snatches, 115/75
10 Snatches, 135/95
10 Snatches, 155/105
10 Snatches, 175/105
Start the first set at 3-2-1-Go, the second at 2 minutes in, the third set at 4 minutes in, and the final set at 7 minutes in.
Snatches can be power catch, full catch, or combination of both.
-Conditioning-
15-12-9 reps for time of:
Thrusters, 115/75
Chest to Bar Pull-ups
Immediately in to,
15-12-9 reps for time of:
Bar Facing Burpees
Power Cleans, 115/75
-Strength-
Front Squat
With remaining class time, build to a heavy set of 3 reps.
-Cool Down-
Couch Stretch
Post all results to SugarWOD.
Couch Stretch
Post all results to SugarWOD.
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| Just another Sunday Funday DT Party. |
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