Monday, July 11th WOD

New_On_Ramp_2016_jul11

Reminder, our Beginner Course starts tonight at 7:30pm! 

Workout for Mon., 7/11:

Warm Up –

3-way dynamic leg stretch

Junkyard dog

Skill –

Med Ball Clean

WOD –

Comp:

30 min AMRAP

30 KB DL (53/44)

15 med ball cleans (20/14)

100m Farmers carry

Sprint back to get wall ball

100m WB carry

Perf:

30 min AMRAP

30 KB DL (44/35)

15 med ball cleans (14/10)

100m Farmers carry

Spring back to get WB

100m WB carry

Fit:

30 min AMRAP

30 KB DL (35/26)

Goblet squats (14/10)

100m Farmers carry

Sprint back to get wall ball

100m WB carry

Open Gym Suggested Work:

Oly –

Snatch

4(60%x2); 4(65%x2); 4x(70%x2); 4(75%x2); 3(80%x1);2(85%x1)

Gymnastics –

Same as last week. Go for longer distance.

4×1 Min Intervals.

Max HandStand walk Distance in 1 Minute

2 Minutes off

1 Minutes to match or exceed initial max distance. DON’T SANDBAG IT!!!

Repeat 4 Rounds Total

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