WOD 8/28/2015

 

Barbells For Boobs Fundraiser 2014

Box News:

*Next On Ramp Begins August 31

* Muscle Mechanics Upper Body Seminar 2 September 5, 2015 9:45 am

* Tuesday's 5pm Yoga Class

WOD

Warm up:

Dynamic Range of Motion

Shoulder Mobility

Band Openers (ankles, hips, shoulders, wrists)

 

Skill: 

On the minute for 6 minutes

15s of  burpees

15s rest

15s Toes to Bar or modifications

15s rest

Efficiency:

3 sets max strict pull ups

Skill:

Barbell Power Clean warm up

 Secondary Strength:

5 x 3 power cleans

 

Conditioning

Part 1 –

AMRAP in 3 minutes of:

4/2 Muscle Ups  or  12 pull ups/ 12 ring dips  or 12 jumping pull ups / 12 assisted ring dips

6 Squat Clean thrusters (95/65/45/35)

 

Then, Part 2

(Begins immediately after Part 1 ends) –

For Time:

400m Run

40 Wall Balls

200m Run

20 Snatches (same) (95/65/45/35)

100m Plate Farmer Carry (45/35/25/10)

50 Double Unders/150 singles

Scale 13 - 18 minutes

 

Recovery:

bar hang and 3 minute walk