Tuesday WOD – 071415

Kids Camp

The young’uns enjoying their first day of Kids Camp!

ATTENTION ALL CURRENT AND POTENTIAL PERFORMANCE ATHLETES:
If you have been following our Performance program or are interested in starting, we are having a MANDATORY meeting on THURSDAY at 6:30pm to discuss results of the current cycle, plans for the upcoming cycle and expectations.

WORKOUT OF THE DAY

Fitness
1. Handstand Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
0:10 Headstand Hold
10 Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

2. 5×5 Strict HSPU

3. Complete for time:

Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps

*Use 75% of bodyweight for Barbell Thrusters unless bodyweight exceeds 225/155 lbs, then use 185/125 lbs for Thrusters. This should be heavy.

Performance
1. Handstand Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
0:10 Headstand Hold
10 Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

2. 5×5 Strict Deficit HSPU – use the biggest deficit possible

3. Complete for time:

Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps

*Use 85% of bodyweight for Barbell Thrusters unless bodyweight exceeds 225/155 lbs, then use 185/125 lbs for Thrusters. This should be heavy.

EXTRA:
4. Power Position Snatch – 2 reps every 2:00 for 5 sets – TNG, 80% of last week’s max

5. 10-20 Recovery Row – HR 120-150