Wednesday, 10-26-11
Skill/Strength – Behind the neck Split Jerk 3-3-3-3-3
Very good explanation of BHN Split Jerk
5 R.F.T.
8 Thrusters 115/95
10 Lateral Burpees
Skill/Strength – Behind the neck Split Jerk 3-3-3-3-3
Very good explanation of BHN Split Jerk
5 R.F.T.
8 Thrusters 115/95
10 Lateral Burpees
W.O.O.O.D. – it is not a typo, it is a long one!! 21-15-9: Squats Hand release push ups Wall ball (14#/20#) 9-15-21: KB swings (35#/53#) Pull ups 45: Squat thrusts Ab Mat sit ups Our Squat Thrusts will be a little faster than the demos.
E2MOM for 12 min 2 Deadlifts *Increasing, build to a heavy double* 5 min AMRAP Hollow Rocks EMOM- 5 Deadlifts 225/155 …rest 2 min… 7 min AMRAP Wallballs 20/14 EMOM- 5 Deadlifts 225/155
Strength: Snatch High Pull 5-5-3-2-1 Snatch Balance 5-5-3-2-1 5 min EMOM 5 Snatches @ 60% Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s
Strength – Snatch High Pull W.O.D. – 4 R.F.T. 400m Sandbag run 40/20 20 Wall Balls 20/14 30 Ab-mat sit ups Why foam rollers???? Good read!!!!
In 7 min Max Distance Farmer’s Carry Men use 2 53-pound kettlebells Women use 2 35-pound kettle bells Power Snatch 3-3-3-3-3 @ 85% 12 min AMRAP 30 Double-unders 10 Power Snatch 95/65 30 Double-unders 11 Power Snatch 30 Double-unders 12 Power Snatch etc, etc, etc…
Partner WOD 5 Rds each 25 DB Snatches 55/35 25 SDHP 75/55 25 Reverse Lunges 25 Push Ups 15/12 AAB Partner 1 does 25 snatches then partner 2 does 25 snatches….