Tue – 10/15/2013

Still need more Men for the Terror at the Tower. Come on guys, the ladies are all about it, time to step up! See the teams listed on the desk or ask Laura for more info.

WOD

1) Turkish Get-Ups 4X4 (2 Each Arm)
Rest 2 min between sets, use time for lower body mobility.

2) Three rounds for times of:
20 Kettlebell Swings (24/16 kg)
10 Power Snatches (115/75 lbs)
400 Meter Run
Rest 3 minutes. Record times for each round.

Competition Training

1) Three sets, not for time, of:
Nose-To-Wall Handstand Hold x 60 seconds
Pistols x 3-4 reps each leg
Butterfly Chest-to-Bar Pull-Ups x 10 reps

2) EMOM for 10 minutes:
2 Power Cleans @80-85% of 1RM Clean

3) Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets

4) Four rounds for times of:
Row 350 Meters
Rest exactly 60 seconds

Weightlifting

1) Snatch from Power Position: 3X2@75% of Max Snatch

2) Clean & Jerk: Build up to and Hit Opener

3) Jerk from BTN: 3X1@85%