**Before AND/OR after the workout today, complete 100 situps any style (ab-mat/GHD/wallball/with weighted vest/etc.)…split rep count any way you like**
“Screech”
5 Rounds For Time:
20 Wall Balls (20/14)
30 Push Ups
40 Double Unders
NOTE: “Best-attempt” double unders count 1-for-1.
no cry babies
1000:
“Boss Sauce”
5 Rounds For Time:
20 Pull Ups
30 Kettlebell Swings (55/35)
40 Double Unders
1100:
Mobility/Yoga for Athletes ($10 cover)
0800: Meet @ gym to go run the 420 Fest 5k (if you signed up)
1000: Team WOD (as usual)
“Pickleback”
20 – 15 – 10 – 5
Back Squat (135#/95#)
Toes To Bar
NOTE: NO racks.
“Barber”
2 Rounds For Time:
15 Handstand Push Ups
20 Pull Ups
25 Box Jumps (30″/24″)
30 Deadlifts (185#/135#)
35 Burpees
Team WOD
In Teams of 2:
AMRAP 30:
250 Meter Row
200 Meter Run
NOTE: Sub 20 slam balls for the row if necessary.
1. Snatch Complex
5 x Power Snatch + Squat Snatch
NOTE: The Snatch Complex should be climbing. Start with about 70-75% of 1 RM Snatch and try to add weight each set. No press outs. For today, focus on technique over load.
2. Run
4 x 400 Meters
NOTE: 2 Minutes Rest Between Intervals
3. GHD Sit Ups
3 x 20 Reps
NOTE: Rest as needed between sets.
“Jackie”
1000 Meter Row
50 Thrusters (45#)
30 Pull Ups
NOTE: Sub 100 SDHPs (45#) or 800 Meter Run for the Row if necessary.
Compare to 033011.
Lafayette & PD
