9-25-2016

WARMUP:
Jog 2 Laps
Dynamic Warm-up

PART I: STABILITY

SPORT/FITNESS

Against a 18 Minute Clock, Complete the Following With a Partner:

1 Lap Around The Building Supporting a Barbell Overhead

Accumulate 4 Minutes in Isometric Pull-Up Hold

Accumulate 4 Minutes in L-Sit Variation

Accumulate 2 Minutes Banded Running Place

PART II: CONDITIONING

SPORT/FITNESS

“Burpee Triathalon+”

Every 3 Minutes For 24 Minutes Complete One of the Following Couplets As Fast As Possible

Row 250/200m
10 Burpees

15/12 Cals on Assault Bike
10 Burpees

Run 1 Lap
10 Burpees

60 Double Unders
10 Burpees

Scale Burpees Accordingly. The Goal is to Finish Every Couplet in Less Than 90.” Work to Rest Should Be 1:1+.

STRETCH

Banded Hamstring Stretches

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Dynamic Barbell Warm-up

PART 1: Every Minute For 9 Minutes (Up to 9 Reps)
Out of Racks, Focus on Speed of Hip Extension and Technique.

Build to a Challenging:
Push Press +
Split Jerk

Rest

PART 2A: Every 2″ For 12 Minutes (Up to 6 Sets)
Learn to Rotate Around the Bar

1 Clean Lift-Off +
1 Clean Pull From Knees +

Rest

1 Hang Squat Clean +
1 Split Jerk

PART 2B: Every Minute For 9 Minutes (Up to 9 Sets)
Move Efficiently Off of the Floor

1 Floating Squat Clean +
1 Split Jerk

PART 3: Every Minute For 6 Minutes (Up to 6 Sets)
Challenge Yourself

1 Clean & Jerk