Tuesday November 25, 2014

Tuesday

Warm-Up with class first 5 minutes

Mobility: 5 minutes (tabata style) ...
Box Stretch
Wrist Stretch

15 MINUTES for Strength
Strength
Competition and General Fitness:
Snatch
3-3-3-2-2-2-1-1-1-1

Beginner:
Hang Power Snatch - Work on proper mechanics, use same rep scheme as Competition and G.F.

Wod: GOAL IS SUB 10 MINUTES FOR WOD

Competition: **If you can't do the OHS unbroken at this weight it DOES NOT count as RX. Pick a weight you can do unbroken

3 Rounds for TIme
10 Overhead Squats 135/95
50 Double Unders

Finisher:
Row 2000 Meters for Time

General Fitness:
Weights: 95/65
Double Under: Can count attempts or lower the number. CAN"T DO BOTH. If doing singles 3x the amount.

Beginner:
Weights: 65/45
50 Single Unders per round.
Row: - 500 m for time