November 5, 2013

Warmup:

Bands and roller to hips and shoulders

TGU: 3x 6 3/3

Tabata double unders x 8

Oly:

Power clean - 70% x 3 x 5       

Snatch balance - 65% x 3 x 5      

Main: 

Find 1 rep max of the following:

Weight pull-up

Weighted dip

Assistance:

Push press - 72% x 3 x 5             

Super set

Muscle ups x 3 x 5 sets

5 x

50 m Heavy(3-5 plates) sled push 25m and pulls 25m

5 wall walks

Wod:

12min cap

75 hand release push-ups

75 oh sit-ups with 45#

Max distance row

Wod 2 (pm or 2-3 hours later)

A:

30-20-10

2 for 1 Wall ball

Kbs 53/35

Push-up

Box jump

For time

Finish for 10 min:

Practice handstands on rings, walks,free,kip ( what ever you are not good at)

AOD