WOD Sat 5-5-12
May 4, 2012
WOD Tue 5-8-12
May 7, 2012

WOD Mon 5-7-12

Check out this clip on everything from Doubleunders to the Olympic Snatch – remember from 101 “Skill Transfer Exercises” – this is why we like the oly lifts so much!  Pay attention to the movement patterns you are creating right now by repetition.

Warmup:
Jump rope – 150-200 singles, practice DU’s ~5 mins
Deep squat stretch and hold – 45-60sec
Shoulder mobility – band complex and LAX ball
WOD Movement review and weight selection for A) & B)
 
WOD: 2 Parts
A) Every Minute On the Minute (EMOM) for 5 min:
20 wallball shots (if you can’t complete 20 in the minute switch 20 sec rest – 40 sec max reps for the remainder of the 5 minutes)
Rest exactly 5 min
 
B) 21-15-9 Reps of
Ground to shoulders 135#/95#
Bar Facing Burpees (two-footed jump over the bar each rep)
 
Make sure your bar is set up before we start part A)
 
Post B) times to comments, cool down and stretch!
 
 
 
 

 

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