Tuesday 05192015

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In the next few weeks we will be testing movements & benchmark workouts. Make sure you give yourself enough recovery time between workouts. If you can’t do it today then do it tomorrow. The point is to get it done when you’re able to because we will test again to recognize strength and weaknesses.  Have fun and good luck!

A) Warm up:
100 Assault Bike Calories

B) BB Gymnastics
1) Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes: This should be completed as a complex.

2) Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

C) Met-Con:
7 Rounds of:
7 Clusters (95/65) – A clean into a Thruster
7 Pull Ups

D ) Pain WoD:
For Time:
25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Box Jumps (30/24″)
25 Burpees – to 6″ target
25 Box Jumps (30/24″)
25 DB Snatches (alternating) 70/50#
25 Pistols (alternating)
25 Burpees – to 6″ target

E) Open 2016/Gymnastics Test:
5 Minute AMRAP of:
Unbroken sets of 5 CTB pull-ups

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