"Snatch High Pulls"
3 - 3 - 3 - 3 - 3
Weight for the work sets should be between 110 - 120% of your Snatch 1 Rep Max
Rest, then -
For time, 21 -15 - 9 of -
Wall Ball 10/7kg
Toes to Bar
Front Squat 50/35kg
"Miyagi Rocket"
WOD - Thursday, 28th June, 2012
As many rounds as possible in 23 Minutes of -
30 x Double Unders
20 x Kettlebell Swings 32/24kg
Run 200m
"Fun"
WOD - Wednesday, 27th June, 2012
"Press"
5 - 5 - 5 - 5 - 5
Rest, then -
For time,
30 x Muscle ups
If you are still developing your muscle up, substitute for each muscle up - 2 pull ups and 2 Dips/push ups.
"Muscle Up"
WOD - Tuesday, 26th June, 2012
"Klepto"
For time, 4 Rounds of -
27 x Box Jumps 24/20"
20 x Burpees (head touch)
11 x Squat Cleans 65/40kg
"Klepto"
WOD - Monday, 25th June, 2012
"Back Squat"
Take 10 Minutes to find your 20 rep max. Take the weight you successfully achieved last time and add 5%.
Rest, then -
"Jackie"
For time -
Run/Row 1km
50 x Thrusters 20kg
30 x Pull Ups
WOD - Friday, 22nd June, 2012
Take 10 minutes to find your 2 rep max for -
Front Squat
Rest then -
For time, 15 - 10 - 5 of,
Thruster (60% of Front Squat 2RM)
Ring Rows
Push Ups
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