WOD: TUESDAY, SEP 30, 2014

DON'T FORGET THE WEEKLY CHALLENGE TO BE FINISHED BY SATURDAY:

  1. 15 ROPE CLIMBS OR 30 ROPE PULLS
  2. 500 STRAIGHT LEG SITUPS

 

WEDNESDAY OLY CLASS = SNATCH WORK

We will work on different positions of the snatch.

THURSDAY EFFICIENCY CLASS = PULLUP STRENGTH DRILLS, KIPPING, BODY POSITION, ETC.

Don't miss it if you are interested in learning some strength drills to help gain a strict pullup.  Also will be going over kipping efficiency, etc.

 

STRENGTH

SHOULDER PRESS (58%x5, 68%x5, 77%x5)

 

CONDITIONING WOD

FOR TIME

18 HANG SQUAT CLEAN THRUSTERS (Rx=95/65, A=85/55, I=75/45)

500M RUN

16 HANG SQUAT CLEAN THRUSTERS (Rx=95/65, A=85/55, I=75/45)

400M RUN

14 HANG SQUAT CLEAN THRUSTERS (Rx=95/65, A=85/55, I=75/45)

300M RUN