"I Hate 8" (VERY Memorable Conditioning Class for Aug. 8th)

EQUIPMENT: Jump Rope, AbMat, Barbell (adv: 115/85, int: 95/65, beg: 65/35)

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*200m Run

*15 x Double-Under (sub: 30 singles)

*10 x Weightless OH Squat 

PART A (“SPEED”):

FOR TIME (Choose Option1 OR Option2)(15 Min. Time Cap) -

Option1: “FLIGHT SIMULATOR” 

Perform this ladder (ea. set of D-U's must be UNBROKEN):
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10 x Double-Under (sub: Same # of Singles + Same # of Lateral Bar Hops)

Option2: “ANNIE”
50-40-30-20-10
*Double-Under (sub: Same # of Singles + Same # of Tuck Jumps)
*AbMat Sit-Ups

If you finish early, start on the other WOD option until time is called at 15:00.  Super Goal: get through BOTH WODs within in 15:00

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PART B (“STRENGTH-ENDURANCE”)(35 min. Time Limit):

*BUY IN: 800m Run

-no rest-

8 Rounds -

Once the bar is picked up each round, you may not set it down until the round is complete.  Penalty each time you put the bar down = 1 Barbell Burpee.

*1 ea. side x Deck Squat - Lateral Bar Hop

*2 x BB Roll-Out (a.k.a. “Evil Wheel”)(a: 115/85; i: 95/65; b: 65/35)

*3 x Romanian Deadlift (sub: Deadlift)

*4 x Hang Power Clean

*5 x Front Squat

*6 x Front Lunge

*7 x Shoulder-to-Overhead

*8 x Behind-the-Neck Thruster

-no rest-

*BUY OUT: 800m Run

If you finish Round 4 sub 12:00, you must complete an additional 800m Run (@ the 1/2 way mark)(because it means that you went too light!)