19 September 2013

 

GYMNASTICS/SKILL:

  • 40 Clapping Push Ups (S1:  Explosive Push Ups; S2:  30 Push Ups)

WOD: 

 

AMRAP:  5 Minutes

  • 5 Push Press (A: 115/75; RX: 95/65)
  • 5 Bar Hop Burpees

Rest 1 min

AMRAP:  7 Minutes

  • 10 KB Swings (53/35)
  • 5 Toes-to-Bar

Rest 1 min

AMRAP:  9 Minutes

  • 6 Hang Cleans (A: 115/75; RX: 95/65)
  • 200 m Run

CORE:  

Plank Hold 4 Minutes (A:  Weighted 45/25)