Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start Monday, 11 April!!

 

Conditioning:

Partner WOD

Complete as many reps as possible in 6:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

…Rest 1 min, then…

2 Min AMCAP row

 

…Rest 1 min, then…

Complete as many reps as possible in 4:00 (equal work) of:

8 Pull-ups

16 Sit-ups

8 Wallball shots (20/14) @ (10/9′)

16 Burpees

 

…Rest 1 min, then…

2 Min AMCAP bike

 

…Rest 1 min, then…

Complete as many reps as possible in 2:00 (equal work) of:

6 Pull-ups

12 Sit-ups

6 Wallball shots (20/14) @ (10/9′)

12 Burpees

 

…Rest 1 min, then…

2 Min AMCAP ski

 

For total reps and total calories

 

Strength:

Every 1:15 complete one complex, for 7 sets*

Power snatch ⇒ hang squat snatch

*Start at 20% of 1-rm snatch, increase by 10% each set to 80%

 

For quality and positional work

 

 

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