11-28-2019

Warm-up

Tabata

Jumping Jacks

Air Squats

Lunges

HR Push-ups

Sit-ups

Penguin Jumps

Scorpion L

Scorpion R

Mobility

PVC

1 min OH Bar Distraction

Specific Warm-up

5 Rope Walks

Bergener Warm-up with PVC

WOD

30 min AMPAP (As Many Points as Possible)

Gymnastics

20 Sit-ups = 2pts

1 Rope Climb = 5pts

8 Pull-ups = 5pts

15 Push-ups = 3pts

20 KBS (53/35) = 10pts

30 Air Squats = 10 pts

Monostructural

800m Weighted Run (20/14) = 25pts

*Can be a MB or a weighted vest

Barbell Movements (95/65)

Snatch or Clean & Jerk = 3pts

Clean or Sumo-Deadlift High-pull = 2pts

Deadlift or Sumo-Deadlift = 1 pts

Thrusters = 3pts

Cooldown

2 min (es) Basic Quad Smash