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