Monday, July 20, 2015

WOD Tuesday, July 21, 2015

WARM-UP

5 KB Snatch
5 Goblet Squat
5 Hang Squat Clean
5 Front Squat
100m Run


STRENGTH


E2MOMx12

Clean Complex
1 Power Clean
1 Front Squat
1 Hang Squat Clean

(Increasing Weight)

WOD

"Killed by KB" (65/45)

Min 1- 1 Snatch each arm + 1 Goblet Squat
Min 2- 2 Snatch each arm + 2 Goblet Squat
*Keep going until can't complete reps in the minute


BARBELL CLUB WORK

1. front squat: 10 sets of 3 reps at 70%
2. back squat: 5 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps
4. back extensions using a bar or weight: 3 x 6 pausing 2 sec at the top.
5. sit ups: 100 total


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