Tuesday, August 20, 2013

Power/Skill/Sport

GHD - Sit ups / Back Extensions / Glute-Ham raises

WOD
For Time:
400 m Run
21 Thrusters (95/65)
15 Hang Power Cleans (95/65)
9 Overhead Squats (95/65)
200 m Run
21 KB Swings (1.5/1)
15 Hand Release Push Ups
9 Burpees
400 m Run

Post WOD- Sled Walk with light to moderate weight (200 m forward then 200 m backwards)

Fe Gamers
1) Snatch
5x1 @ 70%
3x1 @ 75%
2x1 @ 80%

2) Clean & Jerk
Same as above

3) WOD and post WOD