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Tuesday 12.8.15

7
Dec

Tuesday 12.8.15

pistol_squatGroup Warm Up
3 Rounds
100 Run
25 Yard Bear Crawl

Strength
On The Two Minutes (OT2M)
10 x 3 at 85% of 1 RM
Bench Press

WOD (Level 3)
5 Rounds
5 Wall Walks
10 Pistol Squats R&L (20 Total)
200 Run

WOD (Level 1 and 2)
5 Rounds
60 Second Plank
10 Cossack Squats R&L (20 Total)
200 Run

 

Olympic Lifting 6:30 pm

1) Every 2 minutes, for 10 Minutes
2 x 1 clean pull from the floor,+ 1 hang clean pull + 1 high hang clean + jerk, increase weight as needed

2) a) 5 Snatch Deadlifts, rest :30
b) 5 Tempo TTB (:03 from bar to start position)

3) For Time
3-6-9-12-15 – Box Jumps
15-12-9-6-3 – Slam Balls Over the Shoulder(50/30)

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