Tuesday, 9-17-13
Strength/Skill – Snatch grip deadlift
4 Rounds:
50 Double Under’s
400m Run
25 Air Squats
10 Deadlifts
5 Clean & Jerk
Use the same barbell for the DL & C&J
RX+ 185/135
RX 155/105
Adv: 135/95
Bgr: 115/80
Strength/Skill – Snatch grip deadlift
4 Rounds:
50 Double Under’s
400m Run
25 Air Squats
10 Deadlifts
5 Clean & Jerk
Use the same barbell for the DL & C&J
RX+ 185/135
RX 155/105
Adv: 135/95
Bgr: 115/80
For Reps: 5 Min AMRAP 4 HSPU 8 KBS 53/35 12 GHD/ Weighted S/U 40/25…weight stays attached to collar bone. *Rest 2 Min* 5 Min AMRAP 4 KBS 8 GHD/Weighted S/U 12 HSPU *Rest 2 Min* 5Min AMRAP 4 GHD/Weighted S/U 8 HSPU 12 KBS *EACH AMRAP SCORED SEPARATE* SKILL WORK AFTER D/U, Pistols
Strength/Skill: Snatch Grip Deadlifts 5X3, Snatch Grip High Pulls 3X3 As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 10ft. (20#/14#) 60 KB swings 24kg(16kg) 70 Double unders Rest 2 minutes As many reps as possible in 6…
This week will be more than usual snatching and snatch assistance exercises. When completing these exercises have a purpose. Do not just snatch away. Where is your weakness? Not bring knees back, chest/hips not rising together, pulling early, losing back extension, not coming to full extension, speed under the bar?? Your purpose is finding and…
With a partner, any way you would like complete: 1600m Run with Wall Ball (both run the mile, trade the ball as needed) 100 Partner Over Burpees (one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick…
Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you…
E2MOM for 12 min 3 Tempo Front Squats @ 60-75% 1 RM Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top For time: 1-10 Double KB Snatch 53/35 2-KB Front Squat * 25′ HS Walk after each set (50′ Bear Crawl)* *15 min Cap*