Wednesday, July 13, 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Handstand Push Ups x 5
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip & Back Extensions x 5
Strength/Skill
BEGINNER STRENGTH
1) High Bar Back Squat: 3 x 5
(If you normally perform Low-Bar Back Squat, reduce your load approximately 20%)
2) Press: 3 x 5
- Rest 1 minute between each set.
INTERMEDIATE STRENGTH (alternating sets)
1a) High-Bar Back Squat: 3 x 5 @ 68% HBBS 1RM
1b) Weighted Dip: 3 x 8 @ 10% Bodyweight/7% BW
- Rest 1 minute between each set.
WOD
5 rounds, EACH for time:
6 Power Clean, 135/95#
12 Handstand Push Ups
24 Double Unders
- Rest 2 minutes between rounds.
• Post time for EACH round to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
SKILL (alternating sets; if added to Main Session, perform between Strength and Conditioning)
1a) Hang Snatch Pulls: 3 x 5 – heavy (use straps), rest 60 sec.
1b) 3 sets: 3 Snatch Grip Push Press + 1 Overhead Squat – heavy, rest 60 sec.
Post
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