6.29.2015

In case you haven’t noticed… NEW TANK TOPS ARE IN!!

new tanktops

WARM UP:

Jog 1 Lap
2 Rounds of:
10/5 Pushups
10 Light Wall Balls
5 Strict Pullups or Ring Rows

PART 1: STRENGTH

A1. Back squat 5×5 @72% – No belt, sleeves, or oly’s – Keep rest short.

A2. Odd Object Strict Press 5×5 (Football Bar, Axel Bar, Keg, Double
KBs, Small Child or Pet…) may opt for good ‘ol Barbell and Dumbbells
if you want as well.

PART 2: METCON

With a Partner. Break up the work however you see fit, only one person
works at a time.

Row 3k
150 DUs
Row 2k
100 DUs
Row 1k
50 DUs

DU Scaling: 1/2 reps or 2x singles

OPTIONAL CASH OUT:

EMOM until you cannot complete round in minute
3 Burpee to Pullup Bar & 7 toes to bar
6 Burpee to Pullup Bar & 7 toes to bar
9 Burpee to Pullup Bar & 7 toes to bar
12 Burpee to Pullup Bar& 7 toes to bar
And so on…

or

OLYMPIC WOD

Clean Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
3 Sets of 1 Rep @ 95%

Power Clean from Blocks Above Knee

1 Set of 5 reps @ 60%
2 Sets of 4 Reps @ 70%

Press from Behind Neck from the Squat (SOTTS)

3 Sets of 3 Reps*
*Work up to weight where you can maintain proper form.

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%