8 June 2016

2016-06-03 13.00.01

 

Dynamic Warm-up:

1 Single Arm Snatch/1 Inch Worm, 2/2, 3/3, 4/4….to the round of 7.

2 Minute Drill:

2 Minute Max Box Jumps

Rest 1 Minute

2 Minute Strict Push-ups

Strength 1: Barbell Weighted Lunge (6/6/6/6/6) each leg

Strength 2: Tabata Neutral Grip Dumbbell Benchpress

*Use Heavy Wallballs for Bench Substitute

Athletes Corner:

Barbell Lungeshttps://youtu.be/ci4rsmlOk24

Rope Climb – https://youtu.be/AD0uO7JGdZU

Single Arm Snatchhttps://youtu.be/6l2Iu26oWW8

WOD: For time…

3 rounds of…

3 Front Squats from ground

6 Single Arm KB Snatch

1 Rope Climb (6 Pull-ups or 9 Ring Rows)

300 m Row

3 rounds of…

3 Front Squats from ground

6 Single Arm KB Snatch

1 Rope Climb (6 Pull-ups or 9 Ring Rows)

300m Row

3 rounds of…

3 Front Squats from ground

6 Single Arm KB Snatch

1 Rope Climb (6 Pull-ups or 9 Ring Rows)

300m Row

3 rounds of…

3 Front Squats from ground

6 Single Arm KB Snatch

1 Rope Climb (6 Pull-ups or 9 Ring Rows)

RX 155/95, 53/44 KB

ABZ: Tabata GHD Sit-ups, then, Tabata Double Unders

ExCon: 10 minutes Max Distance Max Effort Run

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