IMPACT Strength and Conditioning- Cross Fit IOWA: Thursday February 10

David "nice hip extension and catch"

Rest Day or Make Up Wod

WOD

30 BW Back Squats

then:

AMRAP in 15 Minutes

10 Bent over DB Row

15 BW Deadlift

20 Sprawls

Finisher :

30 DB Burpees

OUR ST. CHARLES COMPETITION WOD LINE UP

Event 1 - Team

“Pound One Out”

15 minute WOD

Row for Calories &

Find your 1 rep max: Strict Overhead Press

Event 2 - Team

“8 Hundred”

For time:

25 minute time cap

Start: One guy and one girl will each do 20 burpees, working at the same time. As soon as their partner is done, the other guy and/or girl will also complete 20 burpees. Everyone on the team must do 20 burpees in a row. Once your team has completed 80 burpees total, they can move on to...

160 Wall Balls (RX and Scaled 20#/13#)

160 Kettle Bell snatches (RX 53#/35# Scaled 35#/25#)

160 Box Jumps (RX- jump up and over or jump over =1 / Scaled regular box jumps both on 20 inch box)

160-Thrusters (RX 95#/65# Scaled 65#/45#)

Finish: One guy and one girl will each do 20 burpees, working at the same time. As soon as their partner is done, the other guy and/or girl will also complete 20 burpees. Everyone on the team must do 20 burpees in a row. Once your team has completed 80 burpees total, time will stop.

Event 3 - Team

“Here’s The Catch”

9 minutes, 20 second WOD

1 Round For Reps

1 minute: 10 pull ups (RX kipping, strict or butterfly/ Scaled: Jumping pull ups)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

1 minute: 6 Power cleans (RX: 135/95 Scaled: 95/65)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

1 minute: 30 double-unders (Scaled: 70 singles)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)