November 8, 2013

Warmup:

Band and balls

3 x 100 sled runs and backward 

1 min Cindy

1 min rest

Repeat 3 x

Oly:

2-position snatch: 70% x 2 x 5       

Snatch pull: 86%  x 3 x 5      

Snatch push press: 71% x 4 x 5       

Back squat: 75% x 3 x 5       

WOD:

Power clean x 70% x 3 

Muscle ups x 2

20 sec row sprint for distance 

Rest 1 min 

Go through this as fast as possible

Repeat 12 x

Core: 

Hypers x heavy x 15

Superset

Ab wheel x 3 x 15   

Double day:

4 x 

Body weight bench x max reps

1 min max rep L pull-up

Rest 90 sec

Rest 5 min

Kb snatch test 

For time

Rest 5 min

Row 100 cal for time 

AOD