Call Us: (219) 308-5357

Friday, October 28, 2016

27
Oct

Friday, October 28, 2016

Burner Friday
Performance
A.) Power Cleans
5 Sets of 5 reps (Unbroken)

B.) “Heavy Metal”
For time:
10 Squat Cleans 185/125#
10 Burpee Box Jump Overs 30″/24″
10 Power Cleans 185/125#
100 Abmat Sit-ups

Fitness
A.) Power Clean
Technique Work.

B.) For time:
10 Power Cleans
10 Bar-facing Burpees
10 Power Cleans
75 Sit-ups
*Scale weights and reps as needed.
Saturday In-house Competition
Competition WOD 1 Rx & Scale
4 RM Jerk (6 minute CAP)

Competition WOD 2 Rx
10 minute AMRAP of:
15 Toes-to-bar
50 Double-unders
15 Power Snatches 75/55#

Competition WOD 2 Scale
10 minute AMRAP of:
15 Toes-to-pole
75 Singles
15 Power Snatches 45/35#<

Competition WOD 3 Rx & Scale
“The Beer Mile Relay”
4 Rounds of:
Chug 1 12oz Beer or 1 Cup of water
Run 400 meters

Leave a Reply