10 Minutes of Turkish Get Up Practice
10 minute Amrap
12 Yard out and Back overhead lunge 45/25
4/8/12 Yard Shuttle
5 Minutes of Double Under Practice
10 minutes to build to a heavy set of the complex
Hang Power Clean + Jerk (3+1)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-under reps completed.
Saturday Bring A Friend Day!
15 minutes amrap
Teams of 2
30 Wall Balls
30 Kettlebell Swings
30 Step Ups
Bring a friend day tomorrow!!!
Surprise wod. I'm not posting it until midnight. Post your guesses to the blog!
A) Mid-thigh hang clean and jerk - Every 2:00 - 22.214.171.124.2
Clean pull - 2x2 @ 100%, 2x2 @ 105%
B) Death by back squat @ 65% of 1RM
>>minute 1 = 1 rep, minute 2 = 2 reps, minute 3 = 3 reps, etc. until you can no longer complete the required number of reps for the minute
That's all for today! No core work unless you want to do some on your own!
So, tomorrow is Bring a friend Day, so don't forget that. Send out a mass email to all of the people in your address book. They would appreciate that.
20 Minutes to establish Power Clean 1rm
20 Minutes to establish Push Jerk 2rm
5 minute amrap
3 Medicine Ball Cleans 40/30
5 Russian Kettlebell Swings 70/55