Mon – 7/29/2013

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Sign up for the Club Championship!

WOD

Extra A) Tall Box Jump 4×5
Rest 30 seconds
Extra B)Ring Dips 4×10-12
Rest 60 seconds

1A) Alternating Front Rack Lunge x 8-10 reps each leg
Rest 60 seconds
1B) Strict Pull-Ups x 8-10 reps
Rest 60 seconds

2) EMOM for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees
If the following minute begins before you are ready, finish the round you are on and skip the round you spilled into. Record total number of rounds.

Competition Training

1) Front Squat 5×1
Rest as needed. In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

2) Every 90 seconds for 15 minutes (10 sets):
Snatch – Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

3) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

4) Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%