Thursday June 6th 2013

Jon and Dave

WOD

Prep…
400 Meter run
3 Rounds
15 Air squat
10 Push-up
then
400 Meter run
Foam roll: quads, IT band, glutes, hamstrings, lats, spine
2 Min/each – couch stretch
15 PVC pass throughs

Skill work –
Ring drills (for 10 mins practice the following set)
10 – 20 sec. support or L-sit
10 – 15 ring dips
10 – 15 ring rows
3 – 5 skin the cat

3 Rounds for time:
30 Sumo dead lift high pulls (75/55)
30 Wall balls (20/14)

Endurance Session (6:00 am)

Warm-up –
10 min row w/ no straps (keep feet flat on the foot board, work on good stroke mechanics and getting warm)
5 min hip and hamstring mobility

A.  Alternate with a partner for 30 mins:
45 sec. Row
15 sec. rest

Barbell Club (7:00 am & 6:30 pm)

Prep…

5 Min row
then…
3 reps X each
down & up
elbows high & outside
muscle snatch
snatch land + OHS
snatch balance (not heaving)
snatch
x 2 rounds
5 min mobility

A. Snatch, 9×1 OTM at 75%

B. Clean and Jerk, 9×1 OTM at 75%

C. Back squat
Set # 1 X 5 reps @ 75%
Set # 2 X 3 reps @ 82%
Set # 3 X 1 rep @ 85%
Set # 4 X 1 rep @ 90%
Set # 5 X 1 rep @ 95-100%

D. Behind the neck snatch grip push press
– Build up to a heavy 3 reps in 5 sets

PumpFit (10:00 am)

Intro…
3 rounds
400 Meter run
30 Air squat
20 Pull up
10 Burpee box jump over

Primer…
Alternate with a partner after completed rounds, go for 15 min
20/15 Cal. row
3 Slam ball ground to over the shoulder (heavy)

The Grind…
With a partner complete the following for time
75 Push-up (partner must be locked out on the rings)
50 Toes to bar (partner must have barbell locked out over head)
25 Handstand push ups (partner must be hanging from pull-up bar)
200 Meter Buddy carry (each member does 100 meters