Sunday, October 27, 2013

Monday - WOD 249 - 3 parts of Awesome



Strength (week 2 of cycle)
- 3-Position Snatch (floor, below knee, above knee) - 3@ 60%, 3@ 65%, 3@70%, 3@75% 
- Snatch Pull - 3@ 95% 3@95%, 3@ 100%
- Back Squat - 5 sets of 5@75%
- Push Press - 5 sets of 5 @75%

WOD:
15-12-9
- 3 part kettle bell swing (left arm, right arm - Russian, 2 arms - American)
- 3 part Push up (left plank, right plank, push up)
- 3 part OH squat (left lunge, right lunge, OH squat) 75/55

OT
3 Rope Climbs
or 6 Ground to standing rope pulls for Beginners

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