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Fall into Strength 11/11/14 Veteran’s Day


Warm-up:
Coach’s Choice.

Beginner Strength:
8x Complex
2 Clean Pulls
1 Power Clean
90 sec rest

Advanced Strength:
Power Clean
2, 2, 2, 2, 1, 1, 1, 1
-2 min rest-
-Take attempts a PR’s if they are there.

Finish with 3 sets of 6 Clean grip RDL at the heaviest power clean.

Conditioning:

The WOD – “Armistice”

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round

 

 

 

November 10, 2014 | News | 0

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