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Friday, Jul 28, 2017

  

vendredi 28 juillet


Time
WARM UP

400M RUN
400m row
400m bike


OPEN
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders  
40 Box Jumps (24/20)
40 Toes to Bar  
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

PERFORMANCE
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar  
30 Pull-ups
30 Burpees
20 Cleans (115/80)
20 Jerks (115/80)
10 Snatches (115/80)
10 Burpee Chest to Bar Pull-ups

FITNESS
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Single Unders
40 Box Jumps (24/20)
40 Knees to Chest  
30 Pull-ups
30 Burpees
20 Cleans (95/65)
20 Jerks (95/65)
10 Snatches (95/65)
10 Burpee Pull-ups



COMPTRAIN

1. Snatch
60%/2
65%/2
70%/2
(75%/1)5

2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/1)5

3. Front Squat
(70%/5)3

4. Gymnastics Conditioning
6 Strict Deficit HSPU
1 min rest
6 Strict Deficit HSPU
:45 rest
5 Strict Deficit HSPU
:30 rest
4 Strict Deficit HSPU
:15 rest
3 Strict Deficit HSPU
*doesn’t have to be unbroken

0% 0%
Chosen as WOD: Fri,Jul 28,2017
Heidi M10:00am...3 2 1 GO!


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