Wednesday 10-29-14

10-29-14

10-29-14

***Classes will be ON THE BASKETBALL COURT this week for THE FALL FACE OFF!!!

Warm Up:

Coaches Choice

Skill:

WOD Set Up & Clean

WOD:

As Many Rounds as Possible in 3 Minutes:
Power clean + hang power clean + hang squat clean
Rest 1:00
As Many Rounds as Possible in 3 Minutes:
Power clean + hang power clean + hang squat clean
Rest 1:00
As Many Rounds as Possible in 3 Minutes:
Power clean + hang power clean + hang squat clean

*All three AMRAP’s will be at different weights
*One athlete works at a time
*If you fail any complex, you are finished at that weight.

Rx (75/135) , (95/165) , (115/185)
Scaled (95/45) , (115/65) , (135/85)
Masters (95/45) , (115,65) , (135/85)

After Bash:

Recover

ONE Nation Competitors:

Do Class As hard a possible – if you want more
Do 40 Squat Therapy reps
Move closer to wall every 10 reps

Travel WOD:

As Many Rounds as Possible in 3 Minutes:
Dumbbell Power Clean + Dumbbell Hang Power Clean + Dumbbell Hang Squat Clean
Rest 1:00
Repeat 2x

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