Wednesday, 7-6-16

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…

Single Leg RDL’s 4×8 Each Leg (Use a KB, 10-12 min to complete) 19.3 WODAPALOOZA Qualifier “DT” Ladder Ever 4 min Complete 3 rds of: 12 Deadlifts 9 Hang Power Cleans 6 S2OH *weights go up each 4 min* Rd 1- 95/65 Rd 2- 135/95 Rd 3- 155/105 Rd 4- 185/130 Rd 5- 205/145 (AMRAP…

Strength: Cleans: work up to a heavy triple….and yes!!!!   3 rounds for time of: Max calorie row in 60 seconds 50-lb. Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10…

One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53

Deadlifts 6 x 3 @ 70% Every 5 minutes for 25 minutes 90 D/U’s15 T2B30 Push Ups

For time:From Mainsite 20 Wall ball shots, 20 pound ball 20 Sit-ups 20 Box jump, 24″ box 20 Push-ups 135 pound Power Clean, 20 reps 20 Double-unders 20 Thrusters, 35 pound dumbbells 20 Pull-ups 95 pound Overhead squat, 20 reps 20 Kettlebell swings, 1.5 pood 95 pound Push press, 20 reps 20 Dips 95 pound…