Olympic Lifting:

Snatch 1 rep:

Working up to a heavy technical SINGLE for the day.

Strength:

Take 75% of the heavy Snatch single for the day and perform

3×3 with 2 min rest between sets. All reps are Singles

Conditioning:

AMRAP 6 mins: Kettlebell Swing (American)s and AbMat Sit-ups
-10 Kettlebell Swing (American)s,1.5/1 pood
-10 AbMat Sit-ups

 

October 20, 2016

WOD for 10/20/2016

Olympic Lifting: Snatch 1 rep: Working up to a heavy technical SINGLE for the day. Strength: Take 75% of the heavy Snatch single for the day […]
October 19, 2016

WOD for Wednesday 10/18/2016

Conditioning: “Blake” 4 rounds for time of: Overhead Walking Lunge With Plate, 45 lbs, 100 ft 30 Box Jumps, 24 in 20 Wall Balls, 20 lbs […]
October 18, 2016

WOD for Tuesday 10/18/2016

Strength: Deadlift 5-5-5-5-5   Conditioning: “Grip and Rip” For time: 50 Power Cleans, 115/85 lbs 50 Toes-to-bars
October 17, 2016

WOD for Monday 10/17/2016

Strength: Push Jerk- 5×3   Conditioning: Complete as many rounds as possible in 12 mins of: Run, 200 m 20/15 Push-ups 10 Thrusters, 95/65 lbs