160611 Saturday

Day 6
WOD 160611

warm-up – Coach’s Choice

WOD – Coach’s Choice

1. Power Clean + Thruster (1+1)

Working every 1:30 for 5 sets.  Increasing each set by 5-10# from last week’s sets, or building up to a heavy single.  NO FAILS.  Rest to 10:00 on clock then B.

 

1. Using 80% of A:

EMOM 5  Power Clean + Thruster

1+5 @ 0:00

2+4 @ 1:00

3+3 @ 2:00

4+2 @ 3:00

5+1 @ 4:00

Rest to 20:00 on clock then C.

 

1. 5 sets @ 100% effort of:

200m Sprint + 5 Burpees

1:00 rest between sets.  (Capped @ 11:00)

After last set, rest 2:00, then D.

 

1. 2 Rounds For Time:

50 Double Unders (100 singles)

20 Box Jump Overs

15 Pull-ups (8 Muscle-ups)