Friday, May 16, 2014

WOD - SATURDAY, MAY 17TH 2014

* IF YOU HAVE QUESTIONS/CONCERNS/TRAVELING ISSUES WITH REGIONALS PLEASE POST TO OUR FACEBOOK PAGE OR THE WHITEBOARD IN THE GYM.

video
- 6AM FINISHER!


OLYMPIC WARM-UP
400M RUN THEN:
A. PUSH PRESS/PUSH JERK/SPLIT JERK
B.  FRONT SQUAT/OHS
C. TALL CLEANS/SNATCH BALANCES
D. HANG SQUAT CLEANS
E. HANG SQUAT SNATCHES
F. FULL SQUAT CLEANS
G. FULL SQUAT SNATCHES

OLYMPIC WOD
A. 17 MIN TO FIND 1RM SQUAT SNATCH
B. 17 MIN TO FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 5 SETS 1 MIN ON 1 MIN OFF WEIGHTED PLANK HOLDS. (45/25)

ENDURANCE WARM-UP
400M RUN
10 BURPEES
20 V-UPS
30 WALKING LUNGES

ENDURANCE WOD
20 ROUNDS FOR TIME:
200M RUN
200M ROW
7 BURPEE PULLUPS

* REST WHILE PARTNER WORKS.  EACH PERSON WILL INDIVIDUALLY COMPLETE 10 ROUNDS.



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