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August 17 2016

16
Aug

August 17 2016

Carmen Hammy 2016

August 17 2016

Ask and you shall receive! Here’s a spicy Wednesday Mash-Up that is designed to ramp up in the intensity as you progress from WOD to WOD. The coach will initiate a running clock and direct you when the WODs are complete. We will describe all movements and give you 5-10 minutes to set-up, prepare and test what you’ll use in the subsequent WODs. It’s a big day, move quickly!

WOD(s)
WOD 1
Every 1 min for 12 mins, alternating between:
6 Barbell Rollouts
12 Ball Slams, 20/10 lbs
*Use the same barbell you will use for Thrusters in WOD 3.*
REST 3 MINUTES
THEN
STARTING AT 15:00
WOD 2
Complete as many rounds as possible in 5 mins of:
30 Double Unders (3 1 Single Unders)s
15 Weighted Air Squats, 20/10 lbs
*Fitness Rx will perform 3:1 Jump Rope Singles = 90 total.*
REST 3 MINUTES
THEN
STARTING AT 23:00

WOD 3
“Marco”
3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters, 135/95 lbs
*Modified version available on Beyond The Whiteboard.*
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

“Marco” will really challenge your pressing muscles (triceps and shoulders) after you’ve already taxed your lungs and legs throughout the first WODs. Set an appropriate weight that you can move for the Thrusters. Spend time after class stretching and recuperating…we have a Coach’s birthday WOD on Thursday…