Coach RobCAPTAIN BOOMERANG
Teams of 2
5 Sets (each)
5 Power C&J 135/95
4 Power C&J 155/105
3 Power C&J 185/135
2 Power C&J 205/145
1 Power C&J 225/155
(P1 completes one full set, P2 is changing weights for P1, then roles reverse while P2 works through a full set)
(scale to following percentages of 1RM - 40%,50%,60%,70%,75-80%)
"FLOAT LIKE A BUTTERFLY, STING LIKE A BEE" 5 Rounds for Time 250M Row 10 Ring Dips 20 KB Swings 32/24 30 Air Squats 20 Lunges 10 Burpees Strength HS PRACTICE -OR- Make up M,T,W
AÇAÍ BOWLS For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/80) 2-4-6-8-10-12-14-16-18-20 Q 50ft Shuttle Run (25ft = 1 Rep) -OR- 2 sets 1-2-3-4-4-3-2-1 Squat Snatch (135/95) Ring Muscle Ups -rest 4:00 b/
And now...here is my regularly scheduled stimulus reminder: Every one of our WOD's is written with purpose. We are trying to create a particular response and growth of some portion of your fitness.