Buy In:
800m run
then
2 laps around stadium stairs at South Park Oval
then
1 mile run to the Will Breaker

WOD:
Ini teams of three complete the following, only one team member can work at a time:
2Rds of:

60 Thrusters 75/45
Hill run
60 OHS 75/45
Hill run
60 burpees

Worked with Nate and Dia.

Cash out:
1 mile cool down run.

Went to Pisgah National Forest and did a 6.4 mile hike up a mountain.

Warm-up: Bear Complex 3 rounds

WOD

21-15-9

Wall Ball Shots 20/14lb

Med-ball to Bar 20/14lb (This is a toes to bar on steroids movement, hold med-ball between feet)

*Each round starts with a 800m med-ball run 20/14lb

This one was straight up evil. It was far harder than I expected. I did knees to bar instead of toes to bar with the 20 lb. ball between my feet.

TUESDAY 130416
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps (hice con 50kg)
18:23 seg: 2:46, 3:09, 3:51, 4:21, 4:13.

Back Squat at 65%
5-4-3-2-1

AMRAP in 30 min
30 Squats
25 Sit-ups
20 Burpees

Total 6 Rounds + 12 Burpees short of 7

Class will be at 4:30 Monday:

Skill:
EMOM X 12
A) 30 double unders
B) 2 Hi Hang snatches @ 70-80%

Conditioning:
Part one -
10 Burpees then immediately into a stoplight run

• rest 3 minutes (clock starts when the last person gets back)

Part two -
7 minute AMRAP:
3 Power cleans (135/95)
3 shoulder to overhead
3 pull ups
Continue up 3,6,9..etc in reps until time

7 rd
5 presses
25 air squats

WOD
2 Muscle-Ups
10 Clean & Jerks 135/95#
4 Muscle-Ups
8 Clean & Jerks 155/105#
6 Muscle-Ups
6 Clean & Jerks 185/120#
8 Muscle-Ups
4 Clean & Jerks 205/135#
10 Muscle-Ups
2 Clean & Jerks 225/150#
**

Notes: 225 is my clean & jerk PR, so I wasn't sure if I would be able to get this. Well, I did! Time to start hunting down a new Clean and Jerk PR. On the muscle ups, remember to keep elbows tucked. I'm starting to flair out my elbows when I get fatigued which could end up resulting in an awesome elbow injury. FOCUS YO!

21 15 9
Power clean 60kg
Hspu

WARM UP
A. MOBILITY
- PT Band: Ankle
- Couch Stretch
- Band: Shoulder External Rotation (90/90)
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 4X3 Clean First Pulls – heavy, rest 60 sec.
b. 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

WOD
4 rounds for time:
- Run 400m
- 50 Squats

Notes: Did squats in sets of 40-10, 25-25, 50ub. I was pretty spent after the runs, but try to push harder through the fun, at least the final 400, and push through the squats at the end.