Monday, August 5, 2013

Strength:

1.) 15 minutes to find 1RM Snatch (squat)

2.) 15 minutes to find 1RM  Clean (squat) & Jerk

 

3.) Front Squat: DO NOT re-rack until  each set is complete

Set 1-  Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%

   *Rest 2:00

Set 2- Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%

   *Rest 3:00

Set 3- Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

 

Strength WOD:

1) Run 5 x 200, repeat on 1:20; recover, then:

2.) 10 Min AMRAP

5 HSPU

 10 DIPS

15 ghd sit ups 

 

OR

Conditioning WOD:

100 double unders

Run 100m

15 Ft rope climb, 4 ascents

Run 100m

30 back squats (body weight) 

Run 100m

30 deadlifts (body weight) 

Run 100m

20 one-arm DB snatch (50/35lbs) alternating

Run 100m