11 September 2018

 

SKILL (10 Minutes)

LEVEL 1:

10 Minutes HSPU Practice (Open Gym Format)

LEVEL 2:
15 Kipping HPSU on DB’s
10 Regular HSPU
5 Strict HSPU
*Not for time but form (If finish in 10mins go back up starting with 5 Strict)

STRENGTH (15 Minutes)

Eccentric Phase Deadlift:  5 x 5 (starting @ 65%)
* 5 Second Lower to Ground

 

 

WOD: 

LEVEL 1:
AMRAP: 9 Minutes
9/7 Calories on Assault Bike
6 Burpees to a Target
3 Clean and Jerks (Rx: 115/75; S: 95/65)

LEVEL 2:
AMRAP: 9 Minutes
9/7 Calorie Row
6 Lateral Burpees over the Rower
3 Clean and Jerks (155/105)

 

CORE/RECOVERY: 

KB Windmill:  3 x 5 (ea side)

Weighted Plank Hold:  60 Seconds