Monday July 12, 2010
Warm-up-running clock- 12 minutes
GHD Back Ext (cat back)
PVC-Pass through & 8s
Box-Power Step-up w/ Switch (10ea leg)
1 min Double Under practice each Round
Line Drills-square-5 minutes
Box Jump 24/20
OH Walking Lunges 45/25
Endurance: @ race pace
SC-9 min, IC-13 min, LC-17 min
Tuesday July 13, 2010
Olympic WOD: On the minute-for 3 minutes
Clean & Jerk
-Like death by up to 3 minutes with each lift with 85% of Max for each.
-60 seconds to lift and recover,
-Full 60 seconds between movements (Snatch-CJ-OHS) to change weights and chalk up.
Endurance: 5 Second ladder (Down and Up)
55 sec on : 5 sec off, 50 sec on : 10 sec off, 45 sec on : 15 sec off, 40 sec on : 20 sec off, ……continue down and then back up the ladder!