Wednesday 4-20-16


  • Diesel / Amped Warm-up
20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


Rest approximately 1min between efforts

  • A1: 20 Pull Drill (5 Rounds for distance)

exactly 20 Pulls on the rower with a 60s clock

  • A2: 400m repeat (5 Rounds for time)

  • A3: Metcon (5 Rounds for reps)

Form: Unbroken DL
Con: Unbroken P. Clean (135/95)
Int: Unbroken P. Snatch (135/95)