11/11/14 Tuesday

Performance

A. Build to a 1RM Power Snatch in 10min

B. Snatch Pull (above knee); Build to a tough set in 8-10min

+

With a Running Clock for 19min:

AMRAP in 3min of:

3 Power Snatch (115/75)

20 DU

-Rest 3 minutes

AMRAP in 4min of:

4 Power Snatch (105/65)

20 DU

-Rest 4 minutes

AMRAP in 5min of:

5 Power Snatch (95/55)

20 DU

 

Competition

Wod will be posted at gym

6/3/14 Tuesday

Performance

Every 30 seconds for 10 minutes, complete:

1 Power Snatch

*Add 5-10lbs at the 5min mark

*Use moderate load that will challenge you but still allow you to maintain perfect speed under bar and solid receiving positions

+

AMRAP in 6 minutes of:

40 single unders

10 alternating one arm dumbbell snatches

*Pick from the following dumbbell weights: 50#/40#/35#/30#/25#. You may not change dumbbells over the course of the workout. Your score is snatch reps X weight used.

+

Max distance row in 3 minutes

 

Competition

Wod will be posted at gym

12/6/13 Friday

Performance

A. Power Snatch – Build to a 1Rm

B. Power Clean – build to a 1 RM

C. AMRAP:

3min Mu’s

3min Kipping HSPU’s –or- Wall Walks

3min Rope Climbs

3min Kipping HSPU’s –or- wall walks

 

Competition

Wod will be posted at gym