Monday

CLASS PROGRAM

A.) Back squat - final week of percentages

5x5@80% 

B.) 2016 Wodapalooza -

THE LITTLE CHIPPER

For Time

21/17 Cal Echo bike
15 Thrusters 
9 Bar Facing Burpees
15 Thrusters
21/17 Cal Echo bike

5 Minute Cap

RX+  (155, 105lb)

RX 115/75

INT 95/65

scaled 75/55

————————— 

C.) Strength

Snatch

3x2@80%

2x1@ 83%

1@86%

1@89%

1@91% 

4” defecit, snatch RDL + below the knee hi pull 3+2

6 sets@ 95-105%

D.) Running

5x 100m @ 100% 400m pace

- 30 secs rest each

5x300m @ 90% of 400m pace

-1 min rest each

400m for time

E.) Metcon

3 rounds Max reps

1 min : medball clean 30/20

1 min : wall ball 30/20

1 min : rest

1 min : medball GHD sit-ups 30/20

1 min : rest

E.) accessory

4 rounds @ 65/45

16 Cossack squats, back rack (10/10)

10 squat jumps