WOD Mon 9-9-13 “Fight Gone Bad”
September 8, 2013
WOD Wed 9-11-13
September 10, 2013

WOD Tue 9-10-13

Julie looking great on her back squat – it’s not just the shoes!

Warmup:
1K Row
1 minute squat bottom hold with back to wall
Barbell warmup for snatch
From 3 starting positions – 5 x Snatch pull, Power Snatch, Squat Snatch
 
Skill/Strength: Snatch
3 sets of 3 reps each at 70-90% of your 1RM
– Increase weight each set so long as you maintain technique
 
Skill/Strength: Overhead Squat
3 sets of 3 reps each as heavy as possible
– From a rack
– These should be heavier than your heaviest snatch
 
Conditioning Intervals:
6 x 3 minute intervals
Intervals 1, 3, 5:                        Intervals 2, 4, 6:
12 Hang Power snatch           12 Overhead Squat
12 Chest to bar pullup             12 Chest to bar pullup
100M Run                                    100M Run 
 
– Try to get the interval work done in <90 sec
 
Cool Down:
1) 400M Row
2) 30ft walking toe touches
3) 30ft alternating split lunge
4) Banded trap stretch – 2 x 30 sec L/R
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x