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OUR BLOG

07/18/2014 WOD

By Mike Cheatham | In WOD | on July 17, 2014

Friday 07/18/2014

Warm Up:

Drom

Line up outside in rows..as coach says go each row will complete the following for 50m
Jog Forward
Jog Backwards
High Knees
Butt Kickers
Jog
Side Step
Burpee with a Sprint

Barbell Warm UP

Strength: 25 Minutes
Level 1- Clean and Jerk Practice
Level 2/3-Clean and Jerk 15-20 @73%

WOD:

10 Min-
Pullover/Stone skill work

Level 1-

3 Pike Chin-ups (legs on box) -DEMO
4 plate to overhead 45/35

Level 2-

3 L-SIT Pullups,
4 Stone to shoulder 90/75/40
Level 3-

3 Pullovers DEMO
4 Stone to shoulders 142/115

Extra Credit:

Accumulate  2 Min Nose to wall Hand Stand Hold

Accumulate 1 Min in L-Sit Tuck (If Unbroken on Monday, start working on extending the legs)

3×10 Hug the Twinkie ( On last rep of each set hold for 10 sec)

 

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