Thursday, 4-24-14
Strength/Skill – Snatch High Pulls 5 x 3 TnG “Christine” Three rounds for time: Row 500m 12 Deadlifts, bodyweight 21 Box jumps, 20″
Strength/Skill – Snatch High Pulls 5 x 3 TnG “Christine” Three rounds for time: Row 500m 12 Deadlifts, bodyweight 21 Box jumps, 20″
Strength/ Skill – E.M.O.M. 10 Mins – 3 BHN Snatch Grip Push Press + 2 O.H. Squats For Time: 10 Snatch 135# (95#) 50 Double-unders 8 Snatch 40 Double-unders 6 Snatch 30 Double-unders 4 Snatch 20 Double-unders 2 Snatch 10 Double-unders
Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min
Strength/Skill – Masters Regional W.O.D. 1. – One Rep Max Clean Masters Regional W.O.D. 4 For time: 100 Pull-Ups 100 Wall-Balls, 20/14
1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX