Day 34 Se 13/14
June 5th, 2013
WOD
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements.
Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 16/12kg
20 Stone to Shoulder 80/30#
30 Slapping Pushups
20 KB OH Walking Lunges 16/12kg
10 Stone to Shoulder 80/30#
Row 500m
9 Muscle-Ups
Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.
Midline
1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME L-Sit Hold – rest 60 sec.
Travel WOD: AMRAP Burpees in 7 minutes ( must touch a bar/line 6″ above your outreached fingers over head)
Giddy UP!
Comments