Friday December 14, 2012

Great job on the skill and WOD today.  Saw a lot of improvements on the pull ups!  Congrats to Justin on getting his first muscle up today!! Then he got 4 in a row and then 6 in a row! Awesome!!

Strength:
1) Every 30 seconds for 5 minutes (10 reps) 1 Power Snatch @ 75%
2) Every 45 seconds for 4:30 minutes (6 sets) 5 Ring Dips

WOD (don’t worry these are indoor runs)

5 reps – 20’ sand bag runs (forward one way, backwards the other = 1 rep)

15 Hand Release Push Ups

10 reps – 20’ sand bag runs (forward one way, backwards the other = 1 rep)

15 Push Press (115/80)

5 reps – 20’ sand bag runs (forward one way, backwards the other = 1 rep)

15 Hand Release Push Ups

10 reps – 20’ sand bag runs (forward one way, backwards the other = 1 rep)

*Use sand bags or slam balls

Cool Down:

3 Rounds
15 Back Extensions
30 Double Unders