Wednesday 7.22.15 Competitor WOD

Explosive Strength

Strength

3 Position Snatch (EMOM for 10min, build across)
**3 position snatch; ground, hang, high hang
**Score heaviest successful weight

Special Strength

Snatch Balance 3×5, build to a moderate weight
**from the rack

WOD

“Sgt. Pepper’s Lonely Hearts”
3 Rounds
12 Pull Ups
21 DB GTOH (60,45)
400m Run
**20min time cap

Midline

100 Standing Banded Side Bends
**Stand on band, grab with hand and squeeze opposite oblique

 

By | 2016-10-20T15:16:43-04:00 July 21st, 2015|Uncategorized|Comments Off on Wednesday 7.22.15 Competitor WOD