Tuesday 2.23.16

IMG_1431

FRIDAY NIGHT THROWDOWN
Weekly gym challenge
Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard.

Week 1
10 minutes of ROMwod – 2 minutes right lizard, 2 minutes left lizard, 2 minutes right pigeon, 2 minutes left pigeon, 2 minute puppy dog

Essentials:
A.
5 Sets
5 Hang Power Snatch + 5 Hang Full Snatch x 1 complex Training Bar or PVC
On the 2min

B.
From 0-10min
For Time:
Run x 200 meters
Front Squat x 10 reps
Run x 200 meters

From 10-20min
10min AMRAP
Plate Overhead Step Back Lunges x 10 reps (per Leg)
Row x 10 cal
Burpees x 10 reps

Fitness:
A.
5 Sets
Power Snatch + Full Snatch x 1 complex 75%
On the 2min

B.
From 0-10min
For Time:
Run x 400 meters
Front Squat x 10 reps 75% of Clean
Run x 400 meters

From 10-20min
10min AMRAP
Barbell Overhead Step Back Lunges x 10 reps (per Leg) 95/65
Row x 10 cal
Burpees over Rower x 10 reps

Performance:
A.
5 Sets
Power Snatch + Full Snatch x 1 complex 80%
On the 2min

B.
From 0-10min
For Time:
Run x 400 meters
Front Squat x 10 reps 225/145
Run x 400 meters

From 10-20min
10min AMRAP
Barbell Overhead Step Back Lunges x 10 reps per leg 95/65
Row x 10 cal
Burpees over Rower x 10 reps
+
Competitor Session 2
A.
4 Sets
Thruster x 1 rep 75% of 1rm clean
On the 2:30min

B.
5 Sets
Clean x 1 rep 85%
On the 2 min Marks