Strength/Skill: Muscle ups
2013 Open WORKOUT 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 burpees
210/120 pound Snatches, as many reps as possible
Strength- 12 min emom: Slow snatch grip deadlift + low hang power snatch Climbing in weight WOD- 12 min amrap 15 burpee 12 wall ball 9 pull up
STRENGTH/SKILL – 5X3 Low Hang Snatch (3″ off floor) – heaviest possible, rest 60 – 90 sec. Notes: These should be performed UB if possible, but it is not required. -then- For time: 30 Double-Unders 3 Power Cleans @ 155/105# 30 Wall Balls 20/14# 6 Power Cleans @ 155/105# 15 T2B 9 Power Cleans @…
Pool party at Jamie and Chris’ house… Aug 3rd. Please let us know if you can come. E2MOM x 10min (5 sets) 3 Tempo Romanian Deadlift Tempo = stand with bar, 5 second descend to bottom of knee, hold for 2 second, stand. 2RFT: 600m Run 15 Squat Snatches (115/85) 15 Bar Muscle-Ups (20…
If you are subbing rope climbs please bring a towel for towel pulls Strength/Skill – Review rope climb and towel pulls Turn the volume down Two rounds for time of: Farmer’s walk 100m (use 2 x 53/35. kettlebells) Rope climb X 2 on a 15 foot rope (can you do this without legs?) Back Squat,…
Strength/Skill – 5 x 1 P.J. + 1 Split Jerk For Time 10,20,30 yd shuttle 21 Back squats Rest 1 MIN 10,20,30 yd shuttle 18 Thrusters Rest 1 MIN 10,20,30 yd shuttle 15 Overhead squats Barbell 95/65 One minute rest is so the shuttle can be completed A.F.A.P.
GREAT ARTICLE ON BREATHING The importance of breathing through your nose Should I breath through my mouth or my nose? I’m confused? The Importance of Breathing Through Your Nose Except for emergencies, our breathing was designed to take place mainly through our nose. When we breathe through our nose, the hairs that line our nostrils…