Box Brief:
Father’s Day WOD All Class Times
Register for Kids Summer Strength & Conditioning
Strength
1a) “Hang Power Clean + Hang Squat Clean” 1RM
Build to heavy, Ever 2min for 6 rds, 3,3,2,1,1.
1b) “Barbell Row” 4×8
Build to heavy 4×8
Partner Up and share bars, 1 for complex, 1 for row
Intent: Work up to a quick max in hang Power Clean + Hang Squat Clean
Build to heavy, Ever 2min for 6 rds, 3,3,2,1,1.
1b) “Barbell Row” 4×8
Build to heavy 4×8
Partner Up and share bars, 1 for complex, 1 for row
Intent: Work up to a quick max in hang Power Clean + Hang Squat Clean
Metcon
“Dad Bod”
AMRAP 15
15 Hang Power Cleans (135,95)
5 HSPU
1 Rope Climb (15′)
– Rest 5min –
30-20-10
Pull-ups
Push Press, (95,65)
*Score total time including rest)
Rx: (115,75)(75,55)
L2: (95,65)(65,45)
L1 (75,55)(Stink Bugs)(x2 RC mods)(55,35)
15 Hang Power Cleans (135,95)
5 HSPU
1 Rope Climb (15′)
– Rest 5min –
30-20-10
Pull-ups
Push Press, (95,65)
*Score total time including rest)
Rx: (115,75)(75,55)
L2: (95,65)(65,45)
L1 (75,55)(Stink Bugs)(x2 RC mods)(55,35)
Intent: CF.com mash up! Athletes should be able to complete barbell movements in 2-3 manageable sets. Manage pull ups in repeatable sets to shorten rest periods
Finisher
Farmer Carry: 4 x 100 Meters, AHAP