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.

Focus: Warm Up To Power Clean Weight for EMOM then:
12 Minute EMOM of
- 20 D/U (L3), 10 D/U (L2), 20 Singles (L1)
- 3 Power Cleans (Score will be level and lowest weight used)

Metcon: 5 Rounds For Time
- 10 Burpee Box Jumps 24/20 All Levels
- 10 Alt Arm KB Snatches 55/35 (L3 & L2), L3 Scale as needed
- 10 Pull Ups (Work on butterfly Kipping or regular kipping depending on your progression level)

Score = Focus Level & Wgt / Time

Focus: 5x3 Push Press – First Working Set around 65% 1RM

Metcon: 15 Minute AMRAP
- 200m Run
- 8 s2o 135/95 (L3), 115/75 (L2), 95/65 (L1)
- 8 BB Roll Outs
- 8 Medball Get Ups 20/14 L3 & L2 – Medball sits up L1 using 20/14

Score: 3RM / Rounds + Reps

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.

AMRAP 15’
12 TTB
15 Burpees
20 UB KB Swing @ 24/16 Kg

-Penalty: add 4 burpees the following round

4-5 Sets of:

A1- 1 -Arm DB Row – 6-8 reps each arm
-rest 60”-
A2- Strict TTB 6-8 reps
-rest 60”-
A3- HS Hold back to the wall – accumulate 1’
-rest 60”-

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