Sept 2nd 2012

 

STRENGTH

Warm-up/Mobility: Coaches Choice

Workout:

A) 7×1 Snatch¬† + Hang Snatch¬† (Rest 60 seconds)

B) Pause Front Squats 5 X 3 reps rest 60 seconds

(pause for 5 count on bottom of first squat)

C) 3 x Max Effort bar dips optional if not doing WOD

 

WOD

Warm-up/Mobility: Coaches Choice

A) Skill Work -3 sets Not For Time (15-20 min cap)

Advanced:

Muscle Ups x 3-5 reps (Shoot for unbroken set)

One legged squats x 10 reps (5 each side)

L-Sit on paralettes – max hold (30 sec cap)

Beginner/Intermediate:

Muscle Up transition + Dip x 5 reps (feet on floor)

Split squats x 8 reps per leg (Add kb weight as required.)

Hanging Knee tuck or L-sit x max hold (30 sec cap)”

 

B) 7 Rounds For Time:

4 x Clean & Jerk (135/185)

200m run or Shuttle run inside (numbers pending)

1 Rope Climb