Thursday September 20, 2012

Today’s WOD is more of a strength/skill day. Please take these days seriously (i.e. don’t skip it because it’s not a typical WOD) and work on your technique and once you perfect that then you can continue to increase the intensity. You’re goal is to push hard (unbroken would be best) take the quick rest and then keep going.

Strength: Split snatch 2-2-2-2-2-2-2 reps, alternate legs for each rep.

 Then…
3 Rounds, for technique (Rest approx 30 seconds between exercises):

-AMRAP Strict HSPU + Kipping HSPU (start strict, once you fail while still on the wall start kipping, if you can’t strict work kipping the whole time)

-20 Kettlebell Snatch Right Arm (53/35)

-20 Kettlebell Snatch Left Arm (53/35)

-15 Jumping Squats

**Record HSPU total each round and total time to complete

Cool Down: 
15-12-9
Hip Extensions
In & Outs (pass through, no pushup/dip)