Saturday June 1st 2013
KC
First of the month partner “Painstorm”
WOD (9:00 am Team WOD)
In teams of two, with one person working at a time, complete the following for time:
100 Kettle-bell snatch (70/53)
400 Meter run (partner A completes 200 meters then partner B completes 200 meters)
200 Meter heavy ball carry (150/80)
400 Meter run (partner A completes 200 meters then partner B completes 200 meters)
300 Double unders
400 Meter run (partner A completes 200 meters then partner B completes 200 meters)
Rest 90 sec.
Then 7 min to establish a max effort ground to shoulder
Men start at 115# and women start at 75#, must make increases by 10# every set.
Barbell can be power cleaned, split cleaned or squat cleaned.
PumpFit (7:00am)
Intro/Primer/Grind/Pack…
Scale to 20 or 10 reps
30 burpees
30 db deadlifts (35/20)
30 burpees
30 db cleans
30 burpee
30 db presses
30 burpee
30 db push presses
30 burpee
30 db jerks
30 burpee
30 db swings
30 burpee
30 db sdhp’s
30 burpee
30 db snatches left/hand 30 burpee
30 db snatches right/hand 30 burpee
30 manmakers
