WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Power Snatch: 70% 3 @ 5 Snatch High Pull: 70% 3 @ 5 Snatch Push Press + Overhead Press: 5 + 1 @ 5…
Month: November 2013
WOD Wednesday 11-06-2013
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3 Position Cleans and Jerk: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets Clean Pull: 90% (sn)…
WOD Monday 11-04-2013
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3-Snatch Position: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets Snatch Pull: 90% (sn) @ 3 X…
WOD Saturday 11-02-2013
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch @ 60%, 65% X 2, 70% X 2, 80% X 2, Heavy Single Clean & Jerk @ 60% X 2 +…