0530 and 0600 Class
Shoulder Press
ADV(5-5-5-3-3-3) INT (5-5-5-3-3) BEG (5-5-5)
Wall Ball Fun (AMRAP 12 MIN):
20x Russian Twist,
20x Modified Hammer Throw (10 each side),
20x Modified Hammer Slam (10 each side),
20x Side Twists
Open Gym
Again Faster WOD 15:
You will have four movements, each of which are prescribed a point value per rep. You will choose one movement to do for 4:00, then another to do for 3:00, another for 2:00 and the final for 1:00. Like FGB, there is no rest between movements. As soon as the first 4 minutes are over, you move immediately into your next movement.
You will choose which movement you do for what amount of time. The point value and the order (4mins, 3mins, 2, 1) doesn't change.
The movements (and the point value of each rep):
Abmat Situps (1pt)
Row for Calories (2pts)
Dumbbell Push Press/Push Jerk (45#/35#) (3pts)
Squat Cleans (185#/135#) (4pts)
*Note: yes, I do realize that we're going to be short dumbbells on this one. If the 45# dumbells aren't available use a 95/75 barbell.
Interesting insight from Coach Glassman on the 2011 games. There is some racy language so just watch out if you have delicate ears.
ROUTINE IS THE ENEMY.