January 2, 2013

Warm up:

Bands to shoulders and upper back

Working TGU + Windmill increasing weight

50 light Hypers

Oly:

Power Snatch + Snatch: 70%x ( 1+ 2 ) x 2 sets, 75%x ( 1 + 2 ) x 3 sets

Jerk: 75% x 3 x 5 sets 

Clean Pull: 90% x 5 x 5 sets 

WOD: 

A:

3 Rounds:

10 Hang Snatch 125/95

20 Pistols- 10 each leg

30  Double Unders

Rest 5 min

B:

9 - 1 Wall Walks ( walk wall then back out to complete a pushup = 1 rep

1 - 9 CTB Pull ups

Rest 5 min

C:

7 min max Distance Row

finish with 10 min stretching hips and shoulders

AOD