Call Us: (772) 584-3745

October 27, 2018

26
Oct

October 27, 2018

GROUP WARMUP
3 sets –
:30 row
5 barbell hang power snatch
5 barbell hang power clean
5 strict press/push press/push jerk
5 beat swings/pull-up/chest-to-bar pull-ups
5 burpee step-ups

TEST
For time:
4 ring muscle-ups (or 8 chest-to-bar pull-ups)
6 handstand push-ups
8 squat snatch RX+ 155/105; RX 135/95; Masters55+ 95/65
Directly into,
8 Chest-to-bar pull-ups
10 shoulder to overhead RX+ 155/105; RX 135/95; Masters 95/65
16 Burpee Box jump overs RX 24/20; Masters 20/16
Directly into, or at 10:00 mark
16 Pull-ups
18 Power cleans RX+ 155/105; RX 135/95; Masters 95/66
32/26 Calorie Row
*20 minute time cap
*Heats of 9 every 14-16 minutes

ALTERNATE TEST
For time:
8 ring rows
6 pushups or pushups to a box
8 hang power snatch/clean

Directly into,
8 ring rows
10 push press
16 burpees box step ups

Directly into, or at 10:00 mark
16 ring rows
16 hang power cleans
20 calorie row

MOBILITY
2 sets –
1:00 box stretch
1:00 saddle stretch
1:00 frog stretch

Happy Birthday Alyssa Kerperien (Sunday)!

Leave a Reply