6.20.17

Warm up

coach picks

__________________________

Skill/Strength

“New You” work on power cleans from the ground

ATB

Touch and go power clean + no pause push jerk

3-3-3-3-3-3

________________________________________

WODs

“New You”

For time: 

200 singles (jump rope)

50 push ups

40 knee raises

30 shoulder to overhead 65/55

20 front rack lunges  65/55

___________________________________________

ATB 

For time:

100 Du’s

50 HSPU

40 T2B

30 STOH 95/65

20 front rack lunges 95/65

_________________________________________

Competitors WOD

For time:

2013 Regionals Event 6

100 DU’s

50 HSPU

40 T2B

30 STOH with axle bar 160/100

90 ft. front rack walking lunge with axle 160/100 (if not enough room will have to do in place )

time cap: 15 min

_________________________________________________

Cool down: 200 m walk

______________________________________

Extra Credit: work on getting inverted – wall/HSPU/freestanding HS/handstand walk