WOD for 11 APR 2016

0500 and 1130 at Fredericks Gym

Here is some picture motivation for today’s Beast Ops!

IMG_6878.JPG

 

The workout for today is:

Strength:

Snatch 2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 85%, 1 @ 90%

Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 x 1 @ 80%

Barbell Walking Lunge 5 x 5 @ 5 lbs heavier than last week

 

METCON:

The Force Awakens!!!

Insert random notecard movement here!!! (I’ll provide the notecards)

50 Dus

45 Air Squats

40 Abmat Situps

35 Push Ups

30 Pull Ups

25 OH Walking Lunges 45/35#

20 back extensions

15 HSPUs

10 GHDs

5 body blasters with TTB instead of knees to elbows

Insert Random notecard movement here!!! (I’ll provide the notecards)

 

——————-Festivus Gamers——————-

Do the first half of 25 to life (4 minute time cap)

Wait ten or fifteen and knock out the floater (3 minutes) then

NLT 1225 or so do Happy Hour at the Bar

12,9,6,3 with 115# (8 minute time cap)

SDHP

Hang Clean

S2OH

If you finish before the 8 min time cap knock out bar over burpees until the time runs out.

Cliff and Cruz this prep is for you. Tomorrow will be a 1 RM Thruster and that will be it for Festivus prep.

 

 

One thought on “WOD for 11 APR 2016

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s