DATE – Sunday – STRENGTH

 

Warm-up/Mobility)

2 x 50’ Partner Carry each – walking, not running

Junkyard Dog

10 Wall Angels – slow and controlled

Olympic Wall Squat x 2 mins

 

WOD A) Snatch: 20 mins to establish a 1RM

 

WOD B) Clean & Jerk: 20 mins (remainder of class) to establish a 1RM

 

 

DATE – Sunday – WOD

 

Warm-up/Mobility)

Dynamic Lengths, lower body focus

Banded shoulder stretch

 

WOD A) CrossFit Games 2011 WOD “THE END”

 

20 Calorie Row

30 Wallballs 20/14lb

20 Toes to Bar

30 Box Jumps 24” (Girls use 24” also)

20 SDHP 115/75lb

30 Burpees

20 Shoulder to Overhead 135/95lb

500m Sandbag Run (modified from sled-pull)

*Complete a 3 min AMRAP, rest 1 min, complete a 6 min AMRAP, rest 2 mins, complete for time. You will be scored on each AMRAP as part 1, 2, and scored on your time to complete the workout as part 3.

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