Monday’s WOD

Warm Up:
500 Meter Row
5 Minute Jump Rope
Skill:
Burgner

Nasty Girls / 3 Rounds For Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, (135M/95F lbs)

ADVANCE CLASS

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning

4 minutes ME Burpee Box Jumps 20″

*Rest 2 minutes.

4 minutes AMRAP of:

20 BB Overhead Walking Lunges 95/65#
10 Ring Swings to Hip DEMO VIDEO (demo from 1:40-2:14)

Notes: Do not use a false grip on Ring Swings. The movement starts with a swing and finishes with the hips in contact with the rings for a split second. Try to maintain as much tension as possible and do not break the lower leg (bend the knee), to attempt to gain more momentum.

*Rest 2 minutes.

2 minutes ME Burpees

Midline

3 X 20 UB GHD Situps – rest 60 sec.