WODS for the week of 6-13 to 6-17. Team Games Saturday!!June 13, 2016
Signup for team games is on the benchmark WOD board. Please check your schedule and jump in if you can. All are welcome, and the games are structured such that any ability level can make a contribution to the team. This is NOT AT ALL just for veteran Fire Breathers. Please DO honor the commitment if you choose to participate. We set the teams based on the assumption that whosoever signs up, shows up.
First- AMRAP in 6 minutes- 75 Wallballs, 75 Toes to Bar
rest 5 mins then
5 hang power clean, Airdyne 20 seconds @100% Rest 3 min x4
5 Hang power snatch, 1 Length Sled Push @ 100%Rest 3 min x4
Row sprint 45 seconds @100%
A) Overhead Squat Review or Find your 10 Rep Max in the OHS.
B) Rope Climb Technique or 2 Rope climbs AFAP.
4×5 Close Grip Bench Press- Ascending
5×2 Snatch Grip Deadlift. First Rep 2-2-2-2, second rep optimal.
A) 10 Mins- Clean Pull Technique–All athletes.
B) 5RFT- 8 Power Cleans, 8 Split Jerks, 8 OTB Burpees @ 135/95
The Reverse Summer Chipper
capped at 40 minutes.
10 Deadlifts 275/185, 20 Burpees, 30 Push Press 95/65, 400 m run, 50 Box Jumps, 60 KB Swings, 70 pushups, 80 situps, 90 Airsquats, 100 Doubles.