Snatch: 2X1, work up to a heavy single, 1X1 @ 95%, 1X2 @ 85% of heavy single
*Do 1 set every 1:30*
Front squat: 3X1, work up to a heavy single, 2X2 @ 85% of heavy single
*Do 1 set every 1:30*
WOD
How many reps can you complete in 10:00?
4:00 of double-unders
3:00 of pull-ups
2:00 of kettlebell swings (24/20)
1:00 of pistol roll-ups
Post loads and score to comments:
Hip/Hamstring #2
WOD on your own...
Bike
3-6 X 1 mile
4:00 spin rest
S: 70#
ReplyDeleteFS: 145#
WOD: 477 (SU, purple/red, 16#, dbl. pist)
Snatch: 130
ReplyDeleteF. Squat: 250
WOD: 198 RX
S: 70#
ReplyDeleteFS: 150#
WOD:532 (SU, 1 red, Rollups with left hand assist)
S: 70#
ReplyDeleteFS: 155#
WOD: 415 (20 DU then SU)