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Thursday 01/09/14

Skill a) 12:00 Snatch – PVC drills or Bar. No loading today Bergener > Power Snatch + OHS > Squat Snatch   Skill b) 8:00 2-KB Overhead squat *Use a 10# plate if you’re lacking mobility to achieve a full squat. WOD: 6 Rounds for Time: 3x Deadlift (275/155#) 7x Push-press (115/75#)   Cool Down: […]

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Wednesday 01/08/14

Skill: (30:00) a) Practice Kettlebell Snatches – Consistency, then load b) Complete 100 Perfect pushups c) Complete 10 Rope climbs Test: Airdyne 100 calories as fast as possible Durability: a) Row 1000m b) 35 Ball Slams c) 100 Sledghammer Strikes d) Farmer Carry – 4 laps around gym. Men 53#, women 35#     Tweet

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Category: WOD
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Tuesday 01/07/14

Strength: (15:00) Deadlift “3 position lifts”. 5 sets, 5 reps. Low weight, Hit your spots. Don’t be a hero. (UP) -Pull to below the knees (pause) -Pull to above the knees (pause) -Finish position (Pause) (DOWN) -Lower to above the knees (pause) -Lower to below the knees (pause) -Lower to floor (pause) WOD: 21-15-9 of: […]

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