Come see us this afternoon between 4-6pm on campus at WCU. Lets recruit some awesome new athletes for the fall !!
Warm Up: – 1 round NFT
400m run
20 pushups
10 burpee broad jumps
5 jumping knee tucks
200m run
15 pushups
5 burpee broad jumps
10 jumping knee tucks
Skills: – Box Jumps (efficiency and speed)
WOD: – For Time:
800m run
30 box jumps
200m run
30 burpees
Competition Team:
Warm Up: – “Burgener” X 6’s
200m run
6- 30m sprints (rest approx 30 sec between each)
6- Reverse medball OH toss + standing long jump
Skills: – Bar MU practice – 15 min
Strength: – Shoulder Press – Every 90 sec complete 5 reps (6 sets)
@ 70%, 70%, 75%, 75%, 80%, 85%
WOD: – A. Partner AMRAP 8 (rounds + reps)
P1: 15 HSPU
P2: Static snatch hold @ 185/125
Switch after P1 completes 15 HSPU
Partners must rest and work together
REST 6 min
B. 3 rounds for time: (Time Cap = 10 min)
P1: Farmers barbell carry 60m @ 95/55 per bar
P2: 10 box jumps THEN 100 DU / 250 SU
Switch when P2 completes DU’s
Farmers carry will be completed in 15m sections
Bars must pass through the cones before return trip
