Thursday August 21st, 2014 There is midday Phase 3! 11:30am-12:30pm Remember Gymnastics at 7:30pm!! WOD: Complete as many rounds as possible in 20 minutes of: 10 burpee pull-overs 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. Strength: a. OH Squat 75% x 5 x 4 sets b. Hang Power Snatch + Hang Snatch + Snatch 75% x 1+1+1 x 4 sets c. One Arm DB OH Squat x 5 per side x 3 sets https://youtube/watch?v=nB7jNvT7mYE Use a DB that you are able to stay in the best position possible. Try to not twist or lean. Maintain the best squat position as you can. You are better off allowing the DB to creep forward of midline (use a light enough DB to not stress the shoulder) than to sacrifice squat mechanics and upright neutral spine position. Use the empty hand to balance. 2-a-day: AMRAP in 20 minutes 5 DB Burpees (no jump but the DBs must end in the OH position) 35-55/10-25 3 strict muscle ups (modify with strict ring pull-ups) 15 DB Front Squats (Same load as the DB Burpees) 30 seconds rest
Posted on: Thu, 21 Aug 2014 01:56:47 +0000
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