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10
Sep

Tuesday 091112

Link of the Day

clifton park fitness

This Week's Mobility

 

Warm-Up:

Row 250

25 Inchworms

25 Overhead Squats with Barbell

then…

Warm-Up the Deadlift

 

WOD:

I. End of Summer Throwdown WOD 1

7 Minute AMRAP with Partner:

50 Deadlifts (225/155) – Scaled (135/95)

Max Burpees

*1 partner moving at a time

*Score is total reps including deadlifts

II. 4 Rounds:

30 Seconds Max AbMat Situps

30 Second Hold in FLR

*Scaling options for all athletes will be provided by the coaches in class

 

Competitors:

Part 1:

I. Squat Snatch Cluster – 1.1.1.1; rest 2:30 x 5 – 10 seconds between reps

II. 10 Touch-n'-Go Squat Snatches; rest 90 seconds x 3 – add per set – unbroken sets

III. Weighted Pullups (Pronated Grip) @ 22X0; 2-3 x 4; Rest 2 minutes

 

Rest 6+ hours

 

Part 2:

On the odd minute for 30 minutes – 3 Power Cleans (205/145)

On the even minute for 30 minutes – 5 Handstand Pushups fast

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