6.Sept.2014

In ONE WEEK………….we will be hosting the 3rd Annual WODtoberfest!!! Don't forget to come cheer on your C5 athletes competing and support your box who is hosting! 

5min AMRAP:

-hill run

-5 unbroken TnG power snatch (60%-65% of 1rm)

 rest 2 min

5min AMRAP:

-12 wall balls 

-12 burpees 

 rest 2 min

5min AMRAP:

-10 kb swings (53/35)

-10 box jump overs (24/20)

 rest 2 min

5min AMRAP:

-5 hspu

-5 pullups

-5 goblet squats (53/35)

 rest 2 min

 5min AMRAP:

-12 wall balls 

-12 burpees 

rest 2 min

5min AMRAP: 

-hill run

-5 unbroken TnG power snatch (60%-65% of 1rm)

 

 

Notes:

1. For part A, use 60-65% of 1rm. Unbroken with PERFECT technique, let speed and proper form dictate load. 

3. All movements for AMRAPs should be consistent turnover, modify accordingly. 

4. 80-90% sustainable effort. Pace yourself!