Monday 150601

Challenge 1

Challenge #1 was a success and fun was had by all even though we started at 4:30a!!!  Thanks Team Tramgi  for the hard work you put into creating and coordinating such awesome challenging fun event!!  Still can see that breathtaking sunrise near the top of strawberry bowl.

Dynamic Warm-Up-Mobility
Prepare for..

Skill: 3 Rds of Progressions 20 second of work 10 seconds rest at each movement.
Pull-ups: jumping, kipping chest to bar
Handstand Push up; hold, kipping, strict
Pistols: air squat, weighted pistol, pistol
Snatch: “bar only”, muscle, power, full snatch
Double unders: single, doubles, triples

WOD:
21-15-9 reps for time of:
Deadlifts 225/205, 205/185, 185/155
Box jumps 24/18, 18/14, 14/10
Body weight push press

Competitors or athletes wanting to improve your Fitness level:
A. 10 minute EMOM of:
Odd: 2 Hang clean n Jerks @ 70% 1RM build up if feeling good.
Even: 1 Heavy Sled push down green

B. 1 minute distance test on Assault.

 

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