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Thursday 10.6.16

5
Oct

Thursday 10.6.16

Strength 

L3 Sotts Press 5×5 – Ask Coach if You Have the Shoulder Mobility for This.  If not, do not attempt!!!

Start with pvc pipe, and work to heavy load on the barbell. From back. Snatch grip.

L2/L1 30 reps Sotts Press with PVC pipe, then 4×5 strict press at 80% of 1RM

Sotts Press Video Here

 

WOD (Level 3) (95/65) 10 Minute Time Cap

1 Muscle Up+ 10 Dips

1 Snatch+ 10 Overhead Squats

1 Muscle Up+ 9 Dips

1 Snatch+ 9 Overhead Squats

1 Muscle Up+ 8 Dips

1 Snatch+ 8 Overhead Squats

Etc…

WOD (Level 2) (45/35) 10 Minute Time Cap

1 Chest to Bar Pull Up + 10 Dips

1 Snatch+ 10 Overhead Squats

1 Chest to Bar Pull Up + 9 Dips

1 Snatch+ 9 Overhead Squats

1 Chest to Bar Pull Up + 8 Dips

1 Snatch+ 8 Overhead Squats

Etc…

WOD (Level 1) (65/45) 10 Minute Time Cap

1 Jumping Pull Up + 10 Bench Push Ups

1 Power Clean+ 10 Front Squats

1 Jumping Pull Up + 9 Bench Push Ups

1 Power Clean + 9 Front Squats

1 Jumping Pull Up + 8 Bench Dips

1 Power Clean+ 8 Front Squats

Etc…

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