WOD

July 22, 2014 – Form and Function

snatch toni July 22, 2014 – Form and Function

Workout of the Day

A.
Three sets of:
Strict Pull-Ups x 7/3 reps
30-second recovery
Double-Unders x 20 reps
60-second recovery
Band V-Ups x 15 reps (.5″ band)
2-minute recovery

B.
Three sets of 3-minute efforts of:
500-Meter Row
25 Unbroken Kettlebell Swings (53/35 lbs.)
5-minute recovery between sets

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July 22, 2014 – Focus

snatch toni July 22, 2014 – Focus

Workout of the Day

A.
On the minute, for 9 minutes, perform:
Minute 1: Muscle-Ups x 2-3 reps
Minute 2: Unbroken Double-Unders x 30 reps
Minute 3: Strict Handstand Push-Ups x 7/5 reps

B.
Three sets of:
Weighted Pull-Ups x 5 reps
15-second recovery
Legless Rope Climb x 1 ascent
15-second recovery
Pull-Ups x max reps
3-minute recovery

C.
For time, complete:
2000-Meter Row

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July 21, 2014 – Form

snatch bomb July 21, 2014 – Form

Workout of the Day

A.
Three sets of:
Dumbbell Shoulder Press x 8-10 reps
60-second recovery
Weighted Lunges x 10 steps
60-second recovery
Plank Hold from Elbows x 60 seconds
60-second recovery

B.
Complete as many rounds and reps as possible in 7 minutes of:
10 Hand-Release Push-Ups
15 Box Jump Step-Downs (24″/20″)

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