29 June 2015

IMG_8885

29 June 2015

Warm-up: Audley Run, 5 Burpee Push-ups x2, Branard, 10 Burpee Push-ups x2, Sul Ross, 15 Burpee Push-ups x2

*Perform 1 Burpee, then 2 Full ROM Push-ups, then jump up and Clap

Strength: Wendler 5/3/1 Backsquat

For instance: Three rounds of 5 reps @185, 90 seconds rest, 3 reps @185, 60 seconds rest, 1 rep @185, 30 secs rest…then back to 5 reps…

WOD:

30 Pull-ups/60 Double Unders Buy-in

Then 10 rounds of…

3 Powercleans 185/115
5 Box Jumps
40 yard Sprint (end of West Main side Driveway)

60 Double Unders/30 Toes to Bar Cashout

ARX WOD

Same 30/60 Buy In
10 Rounds of 3 Tire Flip Jump Throughs (or 100/60# Slam Ball over Shoulder with Box Jumps as above)
40 yard Sprint
Same 60/30 Cash Out

Coaches: Encourage Athletes to give the Tires/Slam Balls a try to change things up…

 

 

 

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