Monthly Archives: June 2015
Attention SaltWater Fitness…A Note From Your Coaches: We have lots of exciting things planned, in the works, on the way and in the programing to make our Gym & our Community even Stronger!!!
Warm-up: 3 Minute AMRAP: 10 MedBall Squat Cleans & 10 Abmat Sit-ups
Strength/Technique: Hang Clean
3-3-3-3-3-3 Increasing weight. Go as heavy as you can with clean technique!
Focus on FULL Hip Extension, Plantar Flex, Shrug, then High-pull.
Note: this is the Hang Clean so it is from the knees. (the High-hang Clean is from mid/high thigh position)
WOD: Complete All Reps For Time
Box Jumps 24″/20″ (Elite 30″/24″)
Hand Stand Push-ups
-Record Time, Rx/Scaled, Box Height-
Call/Text/Msg your WOD buddy…Partner WOD!
Complete all reps for time: 8 Rounds (50 min cap)
-400m Run (side by side, no parter left behind)
-30 Wall Balls 20#/14#
-20 GHD Sit-ups (Rx = touch floor & toes on every rep)
-WB & GHD reps may be broken up anyway you want but you may not move on to GHD until all WB reps are complete.
-Record WB#, GHD/Abmat, & TIME-