Wednesday 151014

Foundations:

Warm-Up:
200m Run
Animal Crackers

Strength/Skill:
A. Arch - Hollow Positions, with PVC
B. Deadlift 3 x 5 climbing weight
C. Jumping Ring Pull-Ups
D. Walking lunges

MetCon:
3 rounds for time:
200m Run
30 Walking Lunges
10 Jumping Pull-ups

Cool Down

Group:

Warm-Up:
3 rds
30 SUs/15 DUs
10 Band Pull-Aparts
5 Plate ext rotations
5 Plate lateral raises
10 pause squats :03

Strength:
A. 5:00 Split Jerk with a Pause in the Catch - light, quick, solid
B.7:00 to build to a heavy Split Jerk Double
C. Front Squat 4 x 3 reps each @ 30X0 Rest :90
D. Plank Hold 2 x :60; rest :60

MetCon:
5 rounds for time:
Barbell Complex* x 5 reps
Toes to Bar x 10 reps
*One rep of the Complex = 2 Cleans + 2 Front Squat x + 2 Push Press
weight increases each round