Wednesday, June 24

Warm-up

15 Burpees

5 low box jumps

5 medium box jumps

5 tall box jumps

10 jumping pull-ups

10 kipping or butterfly pull-ups

10 chest to bar pull-ups

Practice rope climb technique (with feet/without feet or pike position)

 

Oly Lift

Clean pulls http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98

2 sets of 3 reps with empty bar below the knee

2 sets of 3 reps with 20 to 50lbs added

1 set of 3 @50% 1 RM of squat clean

 

WOD

AMRAP 15 Mins

15 Burpees

15 Box Jumps

15 Pull-ups

 

L1- choose mods

L2- 24”/20” box

L3- 30”/24” box and chest to bar pull-ups

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s