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7.16.16 Saturday

16
Jul

7.16.16 Saturday

kids2

Mob: Ankle Walks x50yds ea

 

Dynamic W/U 7mins

 

Skill: Bar Kip Tech

2×5 Hollow/Superman

4×5 ea box bar MU

 

Strength: EMOM x12  

Min 1: KB Alt Rev Lunge x6ea

Min 2: Band Facepulls x25

Min 3: X Band Walks x20yds

Min 4: Planks w Wgt (30-45sec)

 

WOD: For max reps:

From 0:00 – 4:00

Run 400 Meters together

With remaining time as many reps as possible of:

Alternate Power Cleans (135/95) or KB Clean & Press (must complete both arms before switching)

Rest from 4:00 – 6:00

 

From 6:00 – 10:00

Run 400 Meters together

With remaining time as many reps as possible of:

Alternating Bar facing burpees (reps of 10)

Rest from 10:00 – 12:00

 

From 12:00 – 16:00

Run 400 Meters together

With remaining time as many reps as possible of:

Power cleans (135/95) or KB Clean & Press (must complete both arms before switching)

Rest from 16:00 – 18:00

 

From 18:00 – 22:00

Run 400 Meters

With remaining time as many reps as possible of:

Alternating Bar facing burpees (Reps of 10)

 

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