Thursday November 8th 2012

By paul
In November 7, 2012
On WODs
890 Views


Jon R. and Carmen knocking out some handstand push-ups

Thursday November 8th 2012

5:00, 6:00, 7:00 and 9:00 am
4:30, 5:30, 6:00 (Barbell Club), 6:30 pm

WOD 

Warm-up/Skill – 5 sets of:
2 Turkish Get-up (alternate arms)
3 Sotts press (build in  load over the course of the 5 sets)

A. In 15 minutes, build to a Max effort 3 position Snatch (From the floor, Knee, high hang)
– Keep the bar in hand for all 3 positions, no re-setting or dumping.

B. Front Squat –
5 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
1 rep @ 98-103%

C. Optional Conditioning (if time permits)
2 Rounds for time:
500 Meter Row
30 Burpee
400 Meter run
30 pull-up

 

Barbell Club

A. Max effort Snatch
B. Max effort Clean and Jerk
C. Back squat 3 X 5 (heavy)

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