Wednesday, August 8

August 29, 2018

 

:30 Seconds
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

"Big Clean Complex" (6 sets)

"Big Clean Complex"
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. Score is heaviest complex completed across the six sets.

 

Metcon (Time)

 Odd-Object Sprint

For Time:
600 Meter Run
400 Meter Wreck Bag Carry (50/35)
200 Meter Kettlebell Farmers Carry (53’s/35’s)
400 Meter Wreck Bag Carry (50/35)
600 Meter Run

Can substitute a wall ball for the "wreck bag run".  Choose weights that will allow you to go unbroken. This is a sprint!

 

Metcon (Time)

"Chrissy"
Perform for time:

30 burpees, 20 kb swings (30/50)
25 burpees, 25 kb swings
20 burpees, 30 kb swings
15 burpees, 35 kb swings
10 burpees, 40 kb swings
5 brurppes, 45 kb swings

*rx+ lateral over kb burpee

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