Day 14 Se 13/14
May 12th, 2013
WOD
1. Snatch: 10 x 1 @ 80%. Focus on Technique.
2. 1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO
3. 1 Minute ME Bar Muscle-Ups (Scale: Strict chin ups)
*Then immediately begin-
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
*Then immediately repeat-
1 Minute ME Bar Muscle-Ups (Scale: Strict chin ups)
Travel WOD: 3 Rounds for time: Sprint 100m run, turn around & 20m Walking Lunges, 20m Burpee / frog jumps, 20m Walking Lunges, 20m Burpee / frog jumps, 20m Walking Lunges. End of first set. 1 min rest.
Giddy Up!
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