WOD - MONDAY, JANUARY, 7TH 2012

WARM-UP (3 MIN)

1 MIN DOUBLES

15 AIR SQUATS

15 PUSHUPS

15 KIPS

TEACH (10 MIN)

POWER SNATCH

BAR MUSCLE-UPS AND MODIFICATIONS

COACHS STRETCH(10 MIN)

STRENGTH (15 MIN)

BACK SQUATS 4X5 @83% OF YOUR 5RM

- IF YOU DO NOT KNOW YOUR 5RM YOU WILL FIND IT TOMORROW

WOD (20 MIN TIME CAP)

3 ROUNDS

50 AIR SQUATS

10 HANG POWER SNATCHES (135/95)

7 BAR MUSCLE-UPS

________________________________________________________________________

COMPETITORS

BARBELL WORK

A. SNATCH: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – REST 30-60 SECONDS.


B. CLEAN & JERK: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – REST 30-60 SECONDS.

CONDITIONING

3 ROUNDS FOR TIME OF:

50′ BURPEE BROAD JUMP


20 KBS 32/24KG


15 C2B PULLUPS


10 THRUSTERS 135/95#

INTERVAL SPRINTS TO BE DONE MON-WED-FRI

7X250M ROW SPRINTS

- REST1:1

- MEANS REST THE AMOUNT OF TIME IT TOOK YOU TO WORK.