WOD 11.8.13 Friday

A. Snatch Grip Dead lift

  • 8-8-8-8

B. Perform the following sequence 6 times:
3 Sets of:

  • 1 hang power snatch
  • 1 overhead squat

C. Snatch Balance

  • 5-5-5-5

D. 3  200M Sprints

  • 85%-90%-100%
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WOD 7.23.13

 

Level 1- Fitness

A. 3 Rounds
8 Push Press (clean from the floor)
30 Sec Rest
3 KB Turkish Get-Ups (each side)
30 Sec Rest

B. AMRAP 12
7 Push Press (65/55)
7 Slam Ball (20/10)
7 V-Ups

C. 3 Rounds
5 Snatch Balance (light)
5 Overhead Squats

Level 2- Performance

A. 3 Rounds
3 Push Press
30 Sec Rest
3 Turkish Get-Ups (each side)
30 Sec Rest

B. AMRAP 5
7 Push Press (95/65)
7 Slam Ball (20/14)
7 Toes to Bar
2 Min Rest
AMRAP 5
7 Push Press (95/65)
7 Slam Ball (20/14)
7 Toes to Bar

C. 3 Rounds
5 Snatch Balance (light)
5 Overhead Squats

 overhead squat outline