WOD 08/31/16
8 Minutes Shoulder/Hip Mobility (Click links for details)
A1- WU- The Dot Drill (All 5 patterns)
A2- 30 Seconds To WU + Cory= For Time: 200 Double Unders (Max Reps/Practice) – 6 Minute Cap
B- Tambot= For Time:
10 Power Clean + Jerk (135/95)/5 Rounds of Cindy
8 Power Clean + Jerk/4 Rounds of Cindy
6 Power Clean + Jerk/3 Rounds of Cindy
4 Power Clean + Jerk/2 Rounds of Cindy
2 Power Clean + Jerk/1 Round of Cindy or
For Time:
10 Power Clean + Jerk (95/65 or HBD)/5 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
8 Power Clean + Jerk/4 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
6 Power Clean + Jerk/3 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
4 Power Clean + Jerk/2 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
2 Power Clean + Jerk/1 : 5 Ring Row/10 Push Up/15 Air Squat -30 Minute Cap
A – Warm-up
400m run
2 rds
10 plank shoulder tap
10 yoga push up
10 squat box jumps 24/20
Do 3 sets of ten going up in weight each time
rest 1:00 between arms
Do 3 sets of ten going up in weight each time
rest 1:00 between arms
Men 45lb plate; Women 35 lb plate
superset with :30 plank; rest 1:00
Can Strength class just do TamBot too? It will make you strong too??
Happy Birthday Coach!!! This was a spicy one today, you deserve it!!
TAMBOOOOOOOOOT! Happy birthday lady!
This is my FAVORITE workout of the year. But don’t be sad Cory, you’re solidly in second place.
A) Dot Drill
B) Cory = 2:15 very sloppy, a little too amped today
C) Tambot = 18:58
D) 3rds of : 50M Sled Push (100lbs)/50M OH Walking Lunge (45lbs)/20 TTB
This workout had me like :-0
i love you guys