December 1, 2013

Warm-up: Junkyard dog + Bergener Warm-up

WOD A) 7 x (3 Hang Snatch high pulls + 1 Squat Snatch)
(Keep it relatively light here, work on full vertical extension on every rep) 95 lbs

WOD B) 5 x 3 Snatch grip deadlift 105 lbs
(Work up to a heavy 3, but keep snatch start position and torso angle a priority)



DATE – Sunday - WOD

Warm-up: Dynamic warm-up

Mobility: Shoulder mobility

WOD A) Gym skill session (15 mins)
3 sets:
A1) Max set unbroken muscle up’s (banded transition work, kipping pull-up/dip practice)
A2) Max set kipping HSPU (Sub 5-7 controlled negatives)
A3) Max Rope climbs in 1 min
Rest as needed between efforts

WOD B) 10 rounds for max Cals + Reps (20 min) 148 RX
30s Row for Cal
30s Rest
30s AMRAP Burpees
30s Rest