FRIDAY 09/16/2016

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WEEKLY CHALLENGE

1) 1200 RX OR 600 OR 20 MINUTES SCALED DOUBLE UNDERS

2) 25 STRICT PULL UPS (band if necessary)

 

WARM UP

20 JUMPING JACK

BURGENER WARM UP

 

STRENGTH

10 MINUTE TIME LIMIT

SNATCH FROM HIGH HANG(ALL ARE SQUAT SNATCHES)

ADVANCED LIFTERS WORK UP IN WEIGHT

INTERMEDIATE LIFTERS WORK TECHNIQUE WITH MODERATE WEIGHT

BEGINNERS USE PVC OR 15 LB BAR AND WORK TECHNIQUE

 

CONDITIONING WOD

FOR TIME

2LEGLESS ROPE CLIMBS RX=15 FOOT

400 METER ROW

THEN

2 ROUNDS

20 PUSH PRESS RX=115/80

25 GOOD MORNINGS RX=75/55

30 MED BALL SQUAT CLEAN RX=20/14

THEN

2 LEGLESSRX=15 FOOT

400 METERS ROW

 

** ROPE CLIMB --SCALE = 2 LEGLESS TO 12 FOOT/3 ROPE CLIMBS (W FEET) TO 15 FOOT/2 PULL MINIMUM TO 10 OR ABOVE WITH FEET

OR 9 ROPE PULLS UP AND DOWN FOR 1

*** 1 BAR FOR PUSH PRESS AND GOODMORNINGS--CHANGE WEIGHTS