Wednesday, May 2nd, 2018

 

A) Warm Up

:30 Seconds
Jumping Jacks
Active Spiderman

Quick Single Unders
Air Squats

Higher Single Unders
Push-up to Down Dog

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Front Squats
1 x 5 @ 80%
1 x 3 @ 90%
1 x 1 @ 100%
1 x 1 @ 101%

C) WOD

5 Min Amrap:
Buy In: 100 Double Unders
12 Front Squats 95/65
4 Burpee Box Jump Overs 24/20

Rest 5 Mins

5 Min Amrap:
Buy In: 100 Double Unders
8 Front Squats 115/75
4 Burpee Box Jump Overs 24/20

Rest 5 Mins

5 Min Amrap:
Buy In: 100 Double Unders
4 Front Squats 135/95
4 Burpee Box Jump Overs 24/20

Working 5 minute intervals today that all begin with a 100 Double Under Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored separately.