07/22/2015

Warm Up:  4 Rounds of
15 second Front Plank
15 second Right side Plank
15 second Left side Plank
15 second Superman Hold
 
Strength:  Shoulder Press -3/70, 3/75, 3/80, 3/85, 3+/90%

WOD:  For time
5 Min AMRAP
7 Power Cleans 95/65 (Rx) - 135/95 (Rx+)
5 Burpees
3 Front Squats 95/65 (Rx) - 135/95 (Rx+)
1 Rope Climb
rest 3 Minutes

5 Min AMRAP
7 Power Cleans 135/95 (Rx) - 155/105 (Rx+)
5 Burpees
3 Front Squats 135/95 (Rx) - 155/105 (Rx+)
1 Rope Climb
 
Gymnastics
3 x Max Effort Unbroken Toe 2 Bar
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Below is a quick tutorial on Toes To Bar and holy cow...Camille's accent is so much better these days.