Monday, June 23, 2014 [Warm-up] 1000m Row/800m Run -Group Stretch- Skill: 3 rounds NFT: 20 Double-unders 5 Snatch Balance, 45/35 lbs. [O-lift] On the 2 minute interval for 10 minutes: 2 Hang Clean & Jerks as heavy as possible (Power or Full Clean, athletes may drop bar and reset between reps; limit rest to no more than 15 seconds between reps. Keep good foot position or reduce weight!) [WOD] 3 sets of: Against a 2-minute running clock, complete as many rounds and reps as possible of: 5 Burpees 5 Hang Clean and Jerks (Workout weight is 50% of “O-lift”) Rest 2 minutes between sets and pick up where you left off after each set. Score = total rounds and reps performed. [Extra Credit] Pull-up progression 10 Ring rows 10 Hollow body/superman on bar 10 Toes-to-bar/Knees to elbow/knee raises 10 Kipping pull-ups 10 Strict Pull-ups 5 Bar/ring muscle-ups or 5 negative pull-ups
Posted on: Mon, 23 Jun 2014 13:57:16 +0000
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