Month: March 2014

New

WOD 140305 Skill/Strength: 3 Sets: 20 (10l/10r) DB walking lunges [rack position, 2 DBs]- use a fairly heavy weight. Challenge yourself. Rest 60 Seconds Side Plank 30 seconds per side Rest 60 Seconds Met-Con: 400 Meter Run 30 Front Squats (Heavy) 30 Burpees 400 Meter Run *weight for the front squat should be so heavy …

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  WOD 140304 Strength: 5 x 1 High Hang snatch+1 Hang Snatch+2 Overhead Squats Met Con: 3 Rounds: Amrap in 2:00 12 KB Swings 9 DB Push Press (45/30) 6 Burpees **rest 2:00 between each round**

Snatch

WOD 140303 Strength Back Squat 5-5-5 @ 75% 3-3-3 @ 85% Met-Con With a running 12 minute clock: 7 Thrusters (95/65) on odd minutes 10 Burpees on even minutes you should be finishing these reps with at least :10 remaining in the minute. If you are finishing beyond this time, scale accordingly. There’s no real …

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