Month: February 2013

Team WOD 2 person team (2 guys or 2 girls) 120 KBS (53#/35#) 100 medball catches(20#/14#) (10′ distance, 5 burpee penalty for dropping the ball) 80 medball cleans 40 medball situps then row 2000 m

Strength/Skill – Hang Squat Clean – Technical focus – Concentrating on Second pull A. Hang Squat Clean 3 reps on the min for 10 min. B. 30 seconds max reps chin ups 30 seconds max reps HR Push-ups Rest 2 min x5 Score is total reps from chins and P/U’s from all 5 sets

Strength/Skill – S.D.H.P. – 5-5-5-5 TnG 10 R.F.T. 3 Snatch Grip Deadlift (95#/65#) 3 Hang Power Snatch 3 Overhead Squat

Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)

Strength/Skill – Power Snatch- 15 mins to find your 1 RM 3 R.F.T. 30 Shoulder to Overhead 115/75 15 Toes 2 Bar Matt Pirozzi 5:21