December 28, 2016

Warm Up-

400m Run

2 RNFT:

10 PVC Passes + Wrap Arounds

5 Snatch Pulls + 5 Snatch Hi Pulls + 5 Muscle Snatches w Barbell

:30 Handstand Hold

10 OHS w Barbell

 

Strength-

EMOTM for 10 Minutes, Snatch:

:00 Minute Mark- 3 x 60% of 1RM                     4:00- 3 x 65%                          8:00- 1 x 80%

1:00- 2 x 65%                                                     5:00- 2 x70%                           9:00- 1 x 80%

2:00 1 x 70%                                                      6:00- 1 x 75%                          10:00- 1 x 80%

3rd: Rest 1 Minute                                              7:00 Rest 1 Minute

 

 

WOD-

With a running Clock:

In 3 Minutes:

300m Run (lap around Building), then in remainder of time AMRAP:

12 Pull Ups (ADV= C2B)

12 OHS 95/65 (115/75)

-Rest 3 Minutes-

In 3 Minutes:

300m Run, then in remainder of time AMRAP:

9 Pull Ups (ADV-= C2B)

9 OHS  115/75 (135/95)

-Rest 3 Minutes:

In 3 Minutes:

300m Run, then in remainder of time AMRAP:

6 Pull Ups (ADV= C2B)

6 OHS 135/95 (155/105)

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282